This week, a friend of mine reminded me of something I’ve always wondered if I should try, but never have: fasting. (The reason? Because I LOVE FOOD! I love, love, love to eat — Stanley Tucci’s Searching For Italy is on repeat in my house for a reason 😃)
But still, the conversation my friend and I reminded me there’s a reason fasting has been a part of religious and cultural traditions for thousands of years. Recently, I spoke with a friend who himself has a friend who fasts two days a week — in a row! (That, I’m not sure I’m up for.)
There’s a kind of fasting known as “intermittent fasting,” in which you stop eating at say, 8:00 p.m., and refrain from eating until the next day at noon. That, I think I could do.
Have you ever tried fasting? How did it make you feel? How did it work for you, if you did it for a specific reason? Would you recommend it?
I’d love to know, as it’s something I’d like to try, perhaps — after I hear what you think. — Terrell
I have done fasting for spiritual reasons only. 1,3,7, 21 &40 day. In a strange way, 21 & 40 are the easiest. You have to work through hunger pangs in the first few days. So that makes the shorter ones hard. After the 7th day things get easier. Not easy, but easier. You are not feeling pangs as much and you can focus on the purpose of your fast.
Losing weight is automatic but I have not endeavored to fast for weight loss only. On a 40 day fast I usually lose 25 lbs. It is also a good cleansing of your system. But I would have a hard time if I were not able to focus on G-d during that time. It is the only way I have been able to make it.
Terrell, I think the rule of not straying from your normal eating habits before a race is a good one. Don't try something new the night before etc... After Eugene would be a good idea for new dietary adventures.
I think I "fast" naturally by not eating after 8pm (most of the time)and then not until noon, 1pm, just my normal routine. But I do only eat meat once a week. I'm a meat eater so it was hard at first, but like most things, it became easier. And even then, I usually only have one meal with meat.
I fast every Ramadan as I am a Muslim. I have also fasted on occasions on Mondays and Thursdays as this is what the Prophet Mohammed (SAW) did. Fasting that I have done is from just before sunrise to just after sunset - the times change as Ramadan gets earlier each year. I’ve actually found fasting a great way to moderate myself as do tend to snack a bit too much. It’s was actually Ramadan a few years ago that got me back into running again. I needed to do more exercise and running at night was a perfect way to do that. Now I run most nights and will often eat later or eat less for dinner and then eat the rest later which means I avoid snacking at night. I also lose weight during Ramadan. How often should someone do intermittent fasting? I’ve heard of it but never tried it.
I started intermittent fasting a couple weeks ago, but I'm not super strict about it on the weekends. I've lost a few pounds, but the most surprising thing I've noticed so far is that I seem to be more clear-headed and in a better mood, particularly in the mornings. I figured I'd be too hungry to have a clearer head and better mood, but here we are. We'll see how how I feel in another month or two.
I do not ask because I have a very high metabolism and I have prudenologies. And i'm super hyper so I burn everything. Also I would call this my sugar level to drop too low and then I can pass out
Just finished my 36 hours of water only fasting. I thought I would die, lol. But surprisingly I have the same level of energy I used to have while eating. Definitely feels good.
I do intermittent fasting everyday from 7 pm till 10 am and every Monday fruits and liquid fasting.
It definitely helped my weight loss when I was going though post part weight loss process.
Moreover I feel good, that I give my gut break to rest and restore.
I do it every work day but just because work is pretty high stress and I have a nervous stomach so if 14-16 hours 3 days a week counts I have fasted. Really don’t notice anything but I’ve been doing it for awhile for a kind of off beat reason
I use to always eat a bowl of oatmeal with honey prior to running. Following Gene Dykes on Stava he told me about doing training runs fasted, and how it teaches your body to use more fat for fuel. So I have been doing that, but I do hydrate.
I also run during Ramadan , where I fast (no food or liquids) for basically day light hours for the month.
I am not an elite runner, so I don't know if it makes much difference in my running. In my case it's more about consistency and getting the proper training runs in.
For those of you that practice time restricted feeding / intermittent fasting, do you also run first thing in the morning? I go for my run as soon as I wake up and when I'm done I'm very hungry. It's hard to imagine holding out until noon. Thanks.
I’ve never been good at fasting, but I do not eat past 8pm. That’s been my rule for years. I break it a couple of times a year when we are on vacation and we get a dessert after 8pm, but otherwise stick to it. I feel better and swear I sleep better.
Hey Terrell! I've done a fair amount of fasting ranging from intermittent fasting (aka time restricted feeding) to extended 72-90 hour fasts. While the benefits of extended, multi-day fasts are debatable and come down a an individual risk/benefit analysis, I can't ever see myself going back to eating breakfast (which is essentially what intermittent fasting boils down to for me).
Skipping breakfast saves me time in the morning and allows me to get right down to whatever it is I need to do that day. It also helps to prevent me from overeating as the total window of eating is much smaller (6-8 hours compared to 14-16). Since I've been doing this for 5+ years, eating in the morning has actually become quite unappetizing. All of my male friends and my dad have found this to be an effective strategy once they overcame the initial adjustment period where you're hungry in the morning for a week or two. For females, it can be a bit more nuanced. I did a short guest post with a female Chiropractic Doctor on intermittent fasting for women which can be found here if it's useful to anyone: https://www.longevityminded.ca/i/138783608/females.
For those at risk of sarcopenia (muscle loss), intermittent fasting can still be done but with the exception of having a high protein meal (ie. eggs, protein shake, etc.) first thing in the morning. Of course, it would be advisable to speak with your doctor first.
The supposed primary benefit of extended fasts (72+ hours) is that your body enters autophagy which is a process whereby dysfunctional cells are cleared out. Definitely not a strategy that should be used with those at risk of sarcopenia.
Apologies for the lengthy post but I hope it's of some use!
I know people who swear by it. I myself was dissuaded from doing it after reading Stacy Sims's book Roar: How to Match Your Food and Fitness to Your Unique Female Physiology. She suggests that there are some particularities of female biology/hormones that make intermittent fasting problematic for that population, particularly for athletes (and that includes recreational athletes).
I bring this up as a data point, not an argument against individuals who've found it valuable!
As a group in preparation for a woman's conference at our church we fast one day a week.........for me this means I only drink water but still have my tea (maybe add an extra cup or two during the day) or a cup of broth. The idea of fasting is to improve your focus. In the case of preparing for the woman's conference it offers more prayer time. I also started using Isagenix products serveral weeks ago and their program calls for one day a week of fasting...........I believe I am going to continue this as I have digestive issues and this seems good for "gut" health............a day of rest for my digestive system.........I have felt better than I have in the last 2 years!!! Changes in eating habits and my exercise program (I added CrossFit to my running) seem to agree..........I am looking forward to turning 75 in May and feeling not a day over 40!!! LOL...............
I’ve tried a type of fasting... for 2 or 3 days a week women only consume 400 calories and men 600 calories. And never 2 days in a row. As with all fasting I think it’s a challenge to jive it with exercising especially if you are doing any kind of training!
I've fasted a month every year for 30 years now as a Muslim. As Selim said, Ramadhan starting Monday can be a bit challenging for the first 2-4 days, then you notice the body adjustments, by the end of the month you feel like you can go as long as you want (habit formation), but it gets tricky with exercise. I tried running just before breaking my fast, or running late at night (as culturally in Muslim countries, the days shift to somewhat of a later timing to accommodate the fasting hours). I would say, start it gradually, but also make sure you eat foods that can help you fast through the day: yogurt, oats, bananas, and avoid salty foods and whatnot. It's a mental exercise more than a physical one, because science tells us that we can go a day (or a couple) without eating..
Hi Terrell, hope you are doing well. The month of Ramadan starts this Monday, that Muslims practising fasting from dawn to sunset everyday for 30 days every year. You can check this blog post or video if you'd like to learn more;
Hi Terrell, I've Intermittent Fasted daily for about three years now. I don't eat anything after 10pm and do not break my fast until sometime between 2-4pm during the day. During my first year, I fasted as a way to curb calories without the stress of tracking those calories. Eventually, I believe it helped me develop a healthier relationship with my food. I began to want more filling food during my hours I do eat and I naturally think more about the macronutrient makeup of what I am consuming. I have learned to make sure to keep a good supply of nuts, oatmeals, and tuna packs around for "breakfast" in the early afternoon, so I don't end up too hangry by the end of the day ;)
I started fasting when I was 16 without realising I was doing it haha. I really am not a breakfast person and very rarely eat before noon.
I will say that when I do serious fasting, the person needs to monitor if they binge eat after. I do, which essential eliminates any health benefits and is actually not overly healthy because my blood sugar spikes.
But that's me, and a lot of people can avoid the binge and the health benefits are well researched.
I have done every kind of fasting imaginable. 3 day. I've even done multiple weeks of homemade green juice fasting. And once, I did a six week modified juice fast which was juice during the day, and then veggie soup with miso at night. The "trick" here is to do it correctly--I don't want to sound pedantic, but here I go. (So clearly, I DID want to be pedantic. 😁) You can't look at it as starvation (nor should you ever be nutty enough to do a 6 week fast)--you have to do a rotation of homemade juices--like with a juicer--that are low on the fruit (1 or 2 will have an apple or something like that)--but that are mostly loaded with high-nutrient, low sugar greens. And you can NOT (should not) exercise during the fast...Your body will not like you for it. (I know, I've done the maniac fasting in which I continued to run. #idiot.) If you view it as a detoxifying "spiritual" retreat in which you slow down, read and nourish yourself with 6 to 8 juices a day, it can be a beautiful, revelatory thing....Otherwise....not so much....
Hi there Terrell, I practice intermittent fasting daily. I have my first meal after 11am and last meal of the day by 9pm. I find it helps me to concentrate in the morning without the distraction of having to prepare breakfast. I also think that it gives my digestive system a break from processing food and at some level, mimics our ancestral way of living without 24 hour easy access to food. All in all it works well for me. I have tried fasting for a day however this didn't work for me as I became 'hangry' and had low blood sugar. Looking forward to hearing other views and experiences of fasting.
I've tried 36-hour fasts. I didn't like how I felt so I switched to fasting every week day. I don't eat after 8pm and fast until 12 noon the next day. It has kept my weight down the last few years. Combined with the other things I do, I probably dropped about 15 pounds or so.
I have done fasting for spiritual reasons only. 1,3,7, 21 &40 day. In a strange way, 21 & 40 are the easiest. You have to work through hunger pangs in the first few days. So that makes the shorter ones hard. After the 7th day things get easier. Not easy, but easier. You are not feeling pangs as much and you can focus on the purpose of your fast.
Losing weight is automatic but I have not endeavored to fast for weight loss only. On a 40 day fast I usually lose 25 lbs. It is also a good cleansing of your system. But I would have a hard time if I were not able to focus on G-d during that time. It is the only way I have been able to make it.
Terrell, I think the rule of not straying from your normal eating habits before a race is a good one. Don't try something new the night before etc... After Eugene would be a good idea for new dietary adventures.
I think I "fast" naturally by not eating after 8pm (most of the time)and then not until noon, 1pm, just my normal routine. But I do only eat meat once a week. I'm a meat eater so it was hard at first, but like most things, it became easier. And even then, I usually only have one meal with meat.
I fast every Ramadan as I am a Muslim. I have also fasted on occasions on Mondays and Thursdays as this is what the Prophet Mohammed (SAW) did. Fasting that I have done is from just before sunrise to just after sunset - the times change as Ramadan gets earlier each year. I’ve actually found fasting a great way to moderate myself as do tend to snack a bit too much. It’s was actually Ramadan a few years ago that got me back into running again. I needed to do more exercise and running at night was a perfect way to do that. Now I run most nights and will often eat later or eat less for dinner and then eat the rest later which means I avoid snacking at night. I also lose weight during Ramadan. How often should someone do intermittent fasting? I’ve heard of it but never tried it.
I started intermittent fasting a couple weeks ago, but I'm not super strict about it on the weekends. I've lost a few pounds, but the most surprising thing I've noticed so far is that I seem to be more clear-headed and in a better mood, particularly in the mornings. I figured I'd be too hungry to have a clearer head and better mood, but here we are. We'll see how how I feel in another month or two.
Finally warmed up here in Eugene! 51 degrees now. .. should be in 60s all week! Yay!!
I do not ask because I have a very high metabolism and I have prudenologies. And i'm super hyper so I burn everything. Also I would call this my sugar level to drop too low and then I can pass out
Just finished my 36 hours of water only fasting. I thought I would die, lol. But surprisingly I have the same level of energy I used to have while eating. Definitely feels good.
I do intermittent fasting everyday from 7 pm till 10 am and every Monday fruits and liquid fasting.
It definitely helped my weight loss when I was going though post part weight loss process.
Moreover I feel good, that I give my gut break to rest and restore.
I do it every work day but just because work is pretty high stress and I have a nervous stomach so if 14-16 hours 3 days a week counts I have fasted. Really don’t notice anything but I’ve been doing it for awhile for a kind of off beat reason
Great topic and discussion. I have tried a variety of fasts for different reasons and always felt accomplished after completing them.
I use to always eat a bowl of oatmeal with honey prior to running. Following Gene Dykes on Stava he told me about doing training runs fasted, and how it teaches your body to use more fat for fuel. So I have been doing that, but I do hydrate.
I also run during Ramadan , where I fast (no food or liquids) for basically day light hours for the month.
I am not an elite runner, so I don't know if it makes much difference in my running. In my case it's more about consistency and getting the proper training runs in.
For those of you that practice time restricted feeding / intermittent fasting, do you also run first thing in the morning? I go for my run as soon as I wake up and when I'm done I'm very hungry. It's hard to imagine holding out until noon. Thanks.
I’ve never been good at fasting, but I do not eat past 8pm. That’s been my rule for years. I break it a couple of times a year when we are on vacation and we get a dessert after 8pm, but otherwise stick to it. I feel better and swear I sleep better.
Hey Terrell! I've done a fair amount of fasting ranging from intermittent fasting (aka time restricted feeding) to extended 72-90 hour fasts. While the benefits of extended, multi-day fasts are debatable and come down a an individual risk/benefit analysis, I can't ever see myself going back to eating breakfast (which is essentially what intermittent fasting boils down to for me).
Skipping breakfast saves me time in the morning and allows me to get right down to whatever it is I need to do that day. It also helps to prevent me from overeating as the total window of eating is much smaller (6-8 hours compared to 14-16). Since I've been doing this for 5+ years, eating in the morning has actually become quite unappetizing. All of my male friends and my dad have found this to be an effective strategy once they overcame the initial adjustment period where you're hungry in the morning for a week or two. For females, it can be a bit more nuanced. I did a short guest post with a female Chiropractic Doctor on intermittent fasting for women which can be found here if it's useful to anyone: https://www.longevityminded.ca/i/138783608/females.
For those at risk of sarcopenia (muscle loss), intermittent fasting can still be done but with the exception of having a high protein meal (ie. eggs, protein shake, etc.) first thing in the morning. Of course, it would be advisable to speak with your doctor first.
The supposed primary benefit of extended fasts (72+ hours) is that your body enters autophagy which is a process whereby dysfunctional cells are cleared out. Definitely not a strategy that should be used with those at risk of sarcopenia.
Apologies for the lengthy post but I hope it's of some use!
Good question!
I know people who swear by it. I myself was dissuaded from doing it after reading Stacy Sims's book Roar: How to Match Your Food and Fitness to Your Unique Female Physiology. She suggests that there are some particularities of female biology/hormones that make intermittent fasting problematic for that population, particularly for athletes (and that includes recreational athletes).
I bring this up as a data point, not an argument against individuals who've found it valuable!
Here's a little taste of her argument:
https://www.drstacysims.com/blog/You_are_an_athlete_and_you_shouldn%E2%80%99t_practice_intermittent_fasting
As a group in preparation for a woman's conference at our church we fast one day a week.........for me this means I only drink water but still have my tea (maybe add an extra cup or two during the day) or a cup of broth. The idea of fasting is to improve your focus. In the case of preparing for the woman's conference it offers more prayer time. I also started using Isagenix products serveral weeks ago and their program calls for one day a week of fasting...........I believe I am going to continue this as I have digestive issues and this seems good for "gut" health............a day of rest for my digestive system.........I have felt better than I have in the last 2 years!!! Changes in eating habits and my exercise program (I added CrossFit to my running) seem to agree..........I am looking forward to turning 75 in May and feeling not a day over 40!!! LOL...............
Yep. . .not a new one one me. . . :)
I’ve tried a type of fasting... for 2 or 3 days a week women only consume 400 calories and men 600 calories. And never 2 days in a row. As with all fasting I think it’s a challenge to jive it with exercising especially if you are doing any kind of training!
I've fasted a month every year for 30 years now as a Muslim. As Selim said, Ramadhan starting Monday can be a bit challenging for the first 2-4 days, then you notice the body adjustments, by the end of the month you feel like you can go as long as you want (habit formation), but it gets tricky with exercise. I tried running just before breaking my fast, or running late at night (as culturally in Muslim countries, the days shift to somewhat of a later timing to accommodate the fasting hours). I would say, start it gradually, but also make sure you eat foods that can help you fast through the day: yogurt, oats, bananas, and avoid salty foods and whatnot. It's a mental exercise more than a physical one, because science tells us that we can go a day (or a couple) without eating..
Hi Terrell, hope you are doing well. The month of Ramadan starts this Monday, that Muslims practising fasting from dawn to sunset everyday for 30 days every year. You can check this blog post or video if you'd like to learn more;
https://bcastleton.medium.com/the-non-muslim-guide-to-fasting-during-ramadan-1d9efd198b81
https://youtu.be/ykxjpSiXDJs?si=9nHc471Gn2DJ0vQ-&t=2720 (Differences and similarities between Intermittent fasting)
https://www.youtube.com/watch?v=Qa2f7gdP4vw
Hi Terrell, I've Intermittent Fasted daily for about three years now. I don't eat anything after 10pm and do not break my fast until sometime between 2-4pm during the day. During my first year, I fasted as a way to curb calories without the stress of tracking those calories. Eventually, I believe it helped me develop a healthier relationship with my food. I began to want more filling food during my hours I do eat and I naturally think more about the macronutrient makeup of what I am consuming. I have learned to make sure to keep a good supply of nuts, oatmeals, and tuna packs around for "breakfast" in the early afternoon, so I don't end up too hangry by the end of the day ;)
I fast, I’ve done 20 day, 30day. 8hr.
I’ve done 3 day water only.
It’s the great reset, it’s refreshing! It cleans out all the toxins. I do change them up and fast certain foods for a length of time.
Fast can be non food things too. Such as, news, social media, etc. anything I have made a priority in my life that may not be healthy.
Intermittent fasting is the secret to renewed energy and weight loss.
I started fasting when I was 16 without realising I was doing it haha. I really am not a breakfast person and very rarely eat before noon.
I will say that when I do serious fasting, the person needs to monitor if they binge eat after. I do, which essential eliminates any health benefits and is actually not overly healthy because my blood sugar spikes.
But that's me, and a lot of people can avoid the binge and the health benefits are well researched.
I have done every kind of fasting imaginable. 3 day. I've even done multiple weeks of homemade green juice fasting. And once, I did a six week modified juice fast which was juice during the day, and then veggie soup with miso at night. The "trick" here is to do it correctly--I don't want to sound pedantic, but here I go. (So clearly, I DID want to be pedantic. 😁) You can't look at it as starvation (nor should you ever be nutty enough to do a 6 week fast)--you have to do a rotation of homemade juices--like with a juicer--that are low on the fruit (1 or 2 will have an apple or something like that)--but that are mostly loaded with high-nutrient, low sugar greens. And you can NOT (should not) exercise during the fast...Your body will not like you for it. (I know, I've done the maniac fasting in which I continued to run. #idiot.) If you view it as a detoxifying "spiritual" retreat in which you slow down, read and nourish yourself with 6 to 8 juices a day, it can be a beautiful, revelatory thing....Otherwise....not so much....
Hi there Terrell, I practice intermittent fasting daily. I have my first meal after 11am and last meal of the day by 9pm. I find it helps me to concentrate in the morning without the distraction of having to prepare breakfast. I also think that it gives my digestive system a break from processing food and at some level, mimics our ancestral way of living without 24 hour easy access to food. All in all it works well for me. I have tried fasting for a day however this didn't work for me as I became 'hangry' and had low blood sugar. Looking forward to hearing other views and experiences of fasting.
I've tried 36-hour fasts. I didn't like how I felt so I switched to fasting every week day. I don't eat after 8pm and fast until 12 noon the next day. It has kept my weight down the last few years. Combined with the other things I do, I probably dropped about 15 pounds or so.