Why women shouldn't Intermittent Fast
Why it can “make sense”
FOOD > ENZYMES > MOLECULES IN BLOOD STREAM
CARBOHYDRATES>SUGARS>CELLS> ENERGY or Stored as glycogen
NO ENERGY "OUT" MEANS SUGARS STORE AS FAT
SUGAR ONLY ENTERS CELLS WITH INSULIN>MADE IN PANCREAS
INSULIN BRINGS SUGAR INTO FAT CELLS AND STORES IT THERE
Between meals> insulin levels will go down and our fat cells can then release their store sugar to be used as energy.
WEIGHT LOSS OCCURS WHEN INSULIN LEVELS DECREASE
The entire idea of IF is to allow the insulin levels to go down far enough and for long enough that we burn off our fat.
LADIES - Insulin is a tier 1 hormone - meaning it impacts EVERY OTHER HORMONE...
read that again..it is for this reason that maintaining steady blood sugars is VITAL for happy periods/hormones!!!
Don't skip breakfast - you've already fasted when you slept!
This creates a stage of crash, dip, rollercoaster blood sugar for the day! Making energy, mood and cravings worse !
Studies on this are SHORT TERM, the TIMING of fasting on each research article is variable, making results variable and NEVER studied long-term.
I haven't come across one paper that takes into consideration a modern day mum, woman, even man. Eg - waking on a screen, running on coffee and adrenilin/cortisol, rush rush rushing around and not eating till midday and calling this "healthy!" - what because you think less calories during the day is a healthier option? Not to mention hormones - the study on female rats below and what it does to hormones is enough for me, also lowering testosterone in the one below on men, even short term, and they were resistance training!
Highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosley’s TV documentary Eat Fast, Live Longer and book The Fast Diet
Kate Harrison’s book The 5:2 Diet based on her own experience
Dr. Jason Fung’s 2016 bestseller The Obesity Code – Fung promotes all the important parts to living in balance for nutrition and health – however not sure about fasting
Timing and length of studies – are SHORT TERM – which is what “fasting” is “meant” to be.
But we fast anyway from when we sleep to when we get up, do we not?
Variable timings mean inconsistent research and results – no “one way” of fasting
Most tests are on Rats and Middle aged men – I am yet to come across one on human women, only rats.
Meaning hormones have not been considered
We have WAY more hormones to worry about!
Caffiene in the AM on the empty stomach and running on cortisol all morning till lunch (even some do their workout this way) – says STRESS to the body. Long-term your body catches up – it will say no no no - I'm gonna store my energy because you don’t give me enough and I can’t run on cortisol and caffeine the whole time..hello fatigue, hello insomnia, hello weird period/hormonal changes/hello overactive or underactive thyroid, hello extreme unrelenting anxiety and Sympathetic nervous system dominance
“disrupting the function of HPG axis in response to negative energy balance”
“the current results suggests that the GnRH neurons which occupy a master position in HPG axis, become target of many central and peripheral origin metabolic regulators directly or indirectly thus compromising reproductive functions in the face of energy status”
“Increased body fat and decreased muscle mass. Taken together, these findings suggest that caution may be warranted when unrestrictedly recommending intermittent fasting to young individuals, especially for people with compromised glucose metabolism. This study was conducted in healthy juvenile rats and these findings may not translate into adult humans. Further studies are required”
pleaSe consider time frame of this study – only 8 weeks! . **PLEASE NOTE THIS WAS ONLY DONE ON 34 MALES!*** **WHO RESISTANCE TRAINED” Clients are doing things all over the place to try to get results, altering their metabolism long term – and “fasting” for months on end.
It is impacting womens hormones
But mens too “reduced anabolic hormones such testosterone and IGF-1.”
“Although IF has received a great amount of attention in recent years, the majority of studies have investigated the effects of IF in overweight, obese or dyslipidemic subjects”
“It has been previously reported that men performing caloric restriction have lower testosterone than those consuming non-restricted Western diet”
Important to also note, even though they didn’t restrict calories in this study, the men’s hormones still shifted! Imagine the impact long term? And to women also!? Which isn’t even considered most of the time!
“human studies suggest that IF regimens are difficult to sustain due to dietary restrictions [18,47] and implications on hunger and satisfaction [18,67,87].
Research is not robust enough to suggest that healthcare professionals should be recommending IF to patients as standard practice”