7 things that happened to me when I tried intermittent fasting
Let Kris J Simpson share his intermittent fasting experience with you.
Let me tell you the 7 things that happened to me when I tried intermittent fasting:
1. Coffee consumption increased: I typically drink coffee on a daily basis but while intermittent fasting, I needed more coffee to sustain my energy (30% more).
2. Hunger pangs: I experienced numerous hunger pangs throughout the day. To combat my hunger, I added MCT in my coffee. This was a temporary fix.
3. Increased mental alertness: Since I was fasting, I experienced an increase in mental alertness; however, I was also quite irritable.
4. Food consumption decreased by 25%: Given that I couldn’t eat until 12pm, I consumed less food.
5. Decreased mental & physical energy: When I was allowed to eat during the 8 hours, I experienced an energy crash right after I ate.
6. Immense thirst: While fasting, I experienced increased thirst so I drank more water (regular and mineral water).
7. Increased weight: My weight increased during the 14 days of intermittent fasting and increased even more when I went back to my normal way of eating (several clean meals per day).
Common intermittent fasting mistakes people make:
- *When fasting, most people jump right into it without planning their meals or adjusting their schedules. Starting a fast at random might not yield the results desired.
- *Expecting the scale to dive within a few days is an unrealistic expectation. Individuals should be mindful that intermittent fasting is not a diet but instead a way of eating.
- *Women need to proceed with caution if they are pregnant or breastfeeding.
Inspire to Aspire,
Author & Life Coach
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– Hey, friend, KJ Simpson here from the number one best seller, The All Inclusive Diet, and I help people master their lifestyle so that they can master their career, their health and their relationships. Today’s question is: Have you ever tried intermittent fasting? First of all, what is intermittent fasting? Well, it’s this new talk around the town. It’s a new diet trend. But what it isn’t is a diet, it’s really just a scheduling of eating, when you’re going to eat and when you’re not going to eat. It’s moving in from feasting into famine. It’s something we’ve been doing since prehistoric days, it’s very natural, it’s very normal. But here’s a better question for you, if you haven’t tried it yet, then why would you want to try it? Well, there is some evidence that’s coming up, the evidence is still new, it’s really inconclusive, but it’s showing a lot of positive signs for helping you lose weight, first and foremost. This goes back to something I’ve been talking about for years now, it’s math first, science second. You see, this is probably the easiest way to decrease your calories, for calorie restriction. And we know, of course, there’s lots of science we need to know too, but first and foremost, we do know that calorie restriction, or the less calories that you eat, then there’s a good chance you’re gonna lose weight. And this has to be the easiest way of doing that, because it’s fasting, meaning that you’re not eating. So really, really simple to control your calories and restrict your calories if you want to lose weight. And the second thing is that it can increase your energy, especially your mental energy, your mental cognitive skills, your clarity, your clear head. So there’s been a lot of evidence showing that during periods of fasting, we’re actually a lot more mentally alert than periods where we’re actually eating. And the third thing is digestion. So people that have a lot of digestive problems, are using this fasting, or intermittent fasting, method to control a lot of digestive problems that they may have. And lastly, it really improves long-term health. So here’s what happened, they did a study first on rats, and they showed that the rats actually lived a lot longer when they had periods of fasting, or intermittent fasting. And then they did the same study with fruit flies, not really sure why they used fruit flies, and they also did it recently with monkeys. And all of the evidence showed that there was anti-aging that happened while these types of animals and insects were doing intermittent fasting. So that’s really positive, you know, if we want to increase our vitality into our old age. The other thing is it’s showing signs that we can actually control Parkinson’s and also dementia, and Alzheimer’s, with intermittent fasting, as well. So that’s really positive news for us getting into our older years and still having our cognitive skills in tact. And the other thing is that long-term health with preventing diabetes, we know that intermittent fasting really controls our insulin, so that’s another long-term health benefit that you could experience with intermittent fasting. Again, all inconclusive evidence at this point. It’s relatively new research, but it is turning out to be really positive for long-term health. So here’s the other thing, I experienced seven distinct things when I went through my test period with intermittent fasting. Now, I like to test everything, you know, I’m probably a professional dieter, coming back from my bodybuilding days many years ago where I used extreme dieting techniques, in one case for one show I actually lost 50 pounds in 16 weeks, so I’m no stranger to diets and losing weight, and losing weight very, very rapidly. I would consider myself a professional at that, especially now that I’m helping other people do the same thing, of course not as radical as I did as a bodybuilder, more sustained weight loss, and that’s where maybe intermittent fasting can come in. But just let me tell you about the seven things that happened to me when I actually tried intermittent fasting for a 14-day period. So the first thing is, I was hungry. I was damn hungry. I haven’t experience hunger like that probably since I was bodybuilding, and that was quite distracting for me. Now I know around the world that there are a lot of people that don’t have any food. They’re struggling for their next meal, and maybe they don’t even have water. So I feel very fortunate and grateful for the food that I do have at my disposal, but I will tell you that it was very uncomfortable experiencing these hunger pains during my periods of fasting. Just to let you know, I did an intermittent fasting that was called the eight/sixteen. And that’s where you would fast for a period of sixteen hours and then eat for a period of eight hours. And it can be done during different times. The time that I preferred to do it was typically a 12:00 or 1:00 pm until 8:00 or 9:00 pm, and then fasting into the next day and start eating again at 12:00 or 1:00. And that was the cycle, the eight/sixteen that I was doing. There’s many different ways of doing intermittent fasting. In fact, there’s even something called ADF, is alternate day fasting. So this is where you fast for a period of 24 hours and then you would resume your regular eating the next day, and you would do that once or twice per week, two days of fasting. So that’s the ADF, or the alternate day fasting. And then the second thing that I experienced is my coffee increased by about 30 percent. I am a coffee drinker. I do enjoy coffee. But I was drinking a lot more coffee, and I think that’s because I was feeling mentally low in energy, physically low in energy, and I was looking for that boost. Also, more importantly I think, I know from my bodybuilding days that caffeine is definitely a diet suppressant, it’s a hunger suppressant, and we used that, in fact, there was even some bodybuilders back in the day, that were using nicotine for the same effect, just to stunt our hunger. So I think I was using more coffee just to stunt my hunger. So the third thing that I experienced was a lot more mental clarity. And again, that was one of the benefits. That was one of the things I was looking forward to, so I could really zone in and focus and get into the zone, with my work, on the computer, in front of you shooting these videos, but there was a flip side to that, as well. And that was my levels of irritability increased, as well. And that’s not obviously what I was looking for, it definitely wasn’t what anyone else around me was looking for. It reminds me of the bodybuilding days, we used to have this little contest. Whenever somebody was going to do a bodybuilding show, maybe a male or a female, especially a girl. If they were in a relationship, we would actually say, “Listen, we think,” and we’d put bets on it, “that this person’s only gonna stay in this relationsip “while they’re getting ready for this show “for maybe four weeks, maybe six weeks.” And we would see who was close, because we knew that relationship was gonna be a disaster, there was gonna be a breakup, it was inevitable. And it always happened. And that’s because of the levels of irritability that typically happen when you’re fasting, when you’re basically starving, that’s really what is happening. Of course there’s gonna be a lot of angriness that goes along with that. What’s happening there, just to give you a little bit of a background, is there’s a lot of things hormonally going on when we’re in a fasting period. And you know, just like with anything, there’s some positives and there’s some negatives. So what’s going on during fasting, as far as our hunger is concerned, is that really promotes a lot of norepinephrine or adrenalin, and also cortisol, two hormones you may have heard of. And that’s really where the fight/flight response comes from, and that would be pretty obvious, because if we’ve turned on a starvation switch within our body to a certain degree, then of course our body is going to want to release some hormones that make us very alert and energetic enough to go out and get ourselves some food. So that totally makes sense. It’s a normal, bodily, physiological response that we would expect. And of course, there’s some benefit to that, you’re gonna stay very, very focused at your work, but you might not be as kind to your neighbor. And the fourth thing is that my food consumption decreased by about 25 percent. So again, going back to that thing, math first, science second, I definitely consumed a lot less calories, and we can assume if I’m consuming a lot less calories, that you know, presumably I could lose some weight. Of course, there’s gonna be some science to that, what are you eating during that eight-hour period, but remember this is not a diet. IF is just a way of eating, a schedule of eating, of eating and fasting. It has nothing to do with the foods, they don’t really focus on what kind of diet. You could be a vegan, you could be on paleo, you could be on keto, there’s lots of different diets that you can use and also put that into a schedule throughout the day in an intermittent fasting type of way. So what ended up happening with me is I just ran out of time to eat my normal 2,400 calories, it just wasn’t possible for me anymore, because I started eating at one o’clock, so by the time eight or nine o’clock, I could only eat maybe three or four meals a day, whereas I’d normally eat maybe six meals per day. So that was great in the sense I was definitely eating a lot less calories, and the other thing that was happening is I was also able to control my hunger. So after a certain point in the day, maybe it was around mid-morning, late morning, those hunger pains would subside and I was able to not focus so much on the hunger anymore, and my body adapted and I just went on with my day. So it was a really positive thing. but what I did notice is when I actually started eating, which my first meal again after 12 o’clock, maybe even one o’clock or two o’clock in some cases. So what’s going on hormonally there is insulin, and your digestion system. So what ends up happening is when you have your first meal, especially if it would be a large meal, then you might have a energy crash, just based on too much insulin flooding the system and also just the load that’s put onto your digestive system, it would be energetic load, because digestion requires a lot of energy, as we know. So it’s very important to think about what your first meal is going to be, and it’s gonna have to be a light meal. You’re just gonna have to ease into it, much like you would with your regular day. There’s not too many people that eat breakfast like a king, usually it’s a light breakfast, and that’s typically because there’s another hormone that we know very well, which is cortisol, which is very, very high in the morning, and that sort of stunts our appetite and gets us off to a slow start. The fifth thing, actually, was I was very, very thirsty. I’ve never been so thirsty. And there’s reasons for that, as well, and again it’s hormonally, because hormones actually balance the electrolytes in our body, and what’s happening is we’re low in sodium. We’re low in sodium because we’re low in food, because we are fasting. So what ends up happening there is that signals, hormonally to the body, to the brain, to drink more water. So I was drinking tons, I was going to the washroom lots. If that’s something that you don’t like to do, if you’re in a job that you can’t go to the washroom a lot, then beware of that, because that’s something that typically happens. There are some things you can do to work around that, you can have bone broth, which is acceptable during the fasting periods. And the last thing that happened to me with the intermittent fasting test that I did over two weeks, is I gained two pounds. That threw me for a bit of a curve ball. I didn’t see that coming. I really thought that I would lose a couple of pounds over this testing period with intermittent fasting, but that didn’t happen. In fact, when I came off of it, I gained another pound. So that’s three pounds in total. Now just to give you some clarity on me and my situation, I’m not overweight, I’m not obese, and because of that and because I’ve really conditioned my body over year and years and years using the grazing method of eating and scheduling, which means that every three to four hours I typically have some sort of food, if it’s a snack or it’s a meal. And because of that, this whole meal scheduling of feasting and famining, or fasting, really threw my body, my digestive system, just all my psychological and physiological systems and all the neurotransmitters and hormones that control all those systems, upside down. What that did for me is not really a positive thing, because I really believe that the body is based on what we call homeostasis, or balance. And it really likes to get into a rhythm. And if it can get into a rhythm, then it can really set our systems up almost like a thermostat in your home. And it can set it at a certain temperature, for example, and depending on what’s going on out there, if the temperature drops or the temperature increases outside, that’s okay because in here the adjustment with the thermostat will bring everything into balance, and that’s what we call homeostasis. So I’m there. I’ve got a very balanced and tuned body with all the work that I’ve been doing in nutrition and fitness for really years now. So because of that, I’m not really the best subject for this kind of meal scheduling. And if somebody was overweight or maybe even obese, they might have a totally different result. But one thing is for sure, and they’ve done a study on this, and I’ll put it in the show notes here, is calorie restriction and intermittent fasting pretty much yield the same results at the end of the day, as far as weight lost is concerned. Now there’s a lot more perhaps possible anyways, we’ll see what the research says in the long term, health benefits that we’re gonna get from intermittent fasting, which we might not get from the typical CR, as we call it, or calorie restrictive diet, which is the norm that is out there. But just to let you know, if you’re going into intermittent fasting to test it out to lose weight and you want that scale to dive down, it might not happen, it actually dove up for me. And that was quite the surprise. So don’t expect, even if you are overweight or obese, to have radical weight loss with this kind of eating. Now that’s something to watch out for. The other thing is if you’re gonna test this out, that’s exactly what I’d like you to do, is test it, because there is different methods of doing it. I mentioned that I was on the eight/sixteen, or eating for eight hours and fasting for 16 hours. Well, there’s different ways of doing that, as well. For example, there is the old method of stopping eating at a certain time in the evening, maybe 6:00 or 7:00 or 8:00 pm and fasting until the next morning, maybe 7:00 or 8:00 am. That’s a good 12-hour fast, as well. We call that the crescendo method of intermittent fasting. So we’re going to ramp it up slowly. We’re going to have your body adjust to it, so it’s not too much of a shock for you. So there’s not too much suffering from hunger, like I experienced, for example. Your body has a little bit more time to adapt. And here’s three quick tips that you can use to mitigate some of the negative side effects of intermittent fasting. The first thing is, and I learned this about one week in, I said how can I curb these hunger pangs, which are really distracting they make me really irritable according to my one and only, Mandy. She knows when I’m intermittent fasting, she doesn’t have to ask me. My attitude is everything. My attitude just ain’t all that great when I’m intermittent fasting. So M.C.T. oil, don’t know if you’ve heard of it, it’s multi chain triglycerides, it’s from coconut oil. They basically process it in such a way that it ends up being highly digestible into energy without any insulin response. And that’s what we’re really trying to do with intermittent fasts. We’re trying to control the insulin response. If you’re insulin insensitive, for example, if you’ve got sensitivity issues with insulin, which is really borderline type two diabetes, then we want to make sure that insulin stays as low as possible for as long as possible. That’s the whole long-term health benefit, if you fall into that class of someone that’s having some issues of maybe in the future would become type two diabetic, so this M.C.T. oil, it doesn’t have much of an in insulin response, at all. So that’s safe. You can use it in your coffee. You can buy this at health food stores, for example. It doesn’t really have much of a taste, it easily mixes with coffee. And the second thing I did is I drank tons of water. So, drinking a lot of water can also make you feel a little fuller. It’s definitely a false full because it comes out just as fast as it comes in, as I was saying, but that’s okay. At least it gives you a little bit of relief in that regard. And the third thing, the third tip that I can tell you if you’re gonna try intermittent fasting, and make it a little bit more easy, a little bit more successful, is exercise in the morning. If you’re fasting in the morning, I’d like you to exercise, because what’s gonna happen is another hormone, which we call endorphins, you may have heard of it, our runners out there, you know what that is, that’s where the runner’s high comes from, that’s endorphins. And endorphins is the natural pain killer molecule that we basically generate within our body whenever we’re exercising. It’s a great way to also kill the hunger pain, it gives us that pain relief. So the verdict, thumbs down or thumbs up. I’m gonna give intermittent fasting a thumbs up, and I’m gonna give it a thumbs up, for this reason, although it didn’t work for me in regards to the payoff in pounds definitely didn’t happen, I gained weight on this particular meal scheduling program, but I can really see where you would be able to control your hunger pain in the future. And let’s face it, when we’re trying to lose weight, there is gonna be some hunger that we’re going to have to experience, and if we’re having a hard time with that, that’s when we’re going to go through that rollercoaster, or the yo-yo effect of dieting, where we’re binging or we’re dieting, we’re binging or we’re dieting. And that endless cycle. So I think it really teaches you, just through experience, that you can manage your hunger. You can get through it. I’ll be quite honest with you, after the two weeks that I did this, it became my norm, and although I could go off of the intermittent fasting, because I did what I consider a substantial test of 14 days, I didn’t want to. I actually continued doing it because, again, it just became my habit. It became something I got used to. Here’s the other thing, it got a thumbs up from me because it’s easy. It does not require you to eat certain foods and not eat other foods. It doesn’t require you to eat x amount of times per day, it really didn’t have all of those rules and regulations, it was quite simple, either you’re eating or you’re not eating. So I really think, in the long term, something like this could be substantial. As long as you can get through that period of feeling hungry and generate enough willpower, essentially, to break past that, after that, it becomes normal for you and you really don’t have to deal with what everyone else has to deal with when it comes to traditional diets which tends to be a lot of work. I want to help you some more, so here’s what you need to do next. If you’d like a free copy of my book, The All Inclusive Diet, this is my gift to you. It’s got a whole chapter on food, I call it the food fast, but more importantly it’s always more than food and fitness. There are other facets as well. So go ahead and click the link below or above, it’s www.krisjsimpson.com, that’s Kris with a K, krisjsimpson.com/books. All I ask you to do is pay for your shipping and I’ll ship that book to your front door so you can start reading it ASAP. Think about intermittent fasting. Maybe you want to try it, if you do, make sure you test it. Until the next video, my friend, you keep on inspiring to aspire.