Lazy Approach to Intermittent Fasting
***Disclaimer: I am NOT an expert. All information here is from my own experience and research that i have done. This should not be taken as medical advice or recommendation.
See the beautiful breakfast up there? I'd like to tell you I eat something like that every morning before work, but the truth is most days I don't wake up early enough to make that happen. Also, I'm lucky to be one of those people who does not wake up super hungry, so if I don't have time to eat breakfast I usually just grab a coffee and power through until lunch. I just thought this was something I did until about a year ago when I first heard of bulletproof intermittent fasting when I started drinking bulletproof coffee each morning. Since then I've heard of intermittent fasting on so many different podcasts and read about it on various blogs. I call my approach to intermittent fasting (IF) the lazy approach to IF because I don't follow any of the strict guidelines that Dave Osprey or Mark Sisson or any of the other IF gurus may suggest. I simply extend my overnight fasting period on the days when I'm too busy for or just not hungry for breakfast. I supplement my fasting period with regular coffee or bulletproof coffee to help get my through to around lunch time. You can find my recipe for bulletproof coffee down below. As well as my lazy IF routine.
That is the most basic definition of IF that I could find. The reason it is so hard to pin down a definition for intermittent fasting is because there are so many ways to do it! Most people live theirs lives with a short daily fast between falling asleep at night and waking in the morning. This period can be as short as 8 hours for some people, but prior to the invention of electricity this period was much longer. Doctors, researchers and other self proclaimed health gurus have recently realized that there are some great health benefits to extending this fasting time. The most common model is the 16/8 model. This model reverses the normal human eating pattern so that there are 16 hours of fasting followed by 8 hours of fasting. You can also do a 14/10 model, 24 hour fast, 72 hour fast etc. Some people also chose to exercise in a fasted state so that they are burning fat for fuel during their workout. Mark Sisson from Primal Kitchen is an amazing resource for all things IF and he discusses some of the IF methods here. He also talks about the safety and effectiveness of IF for women here.
Its nearly impossible to list all of the benefits of IF, but the ones that are most appealing to me were increased mental clarity and reduction in swelling from my arthritis. For my fellow arthritis sufferers out there you know that mornings are the toughest time. Depending on the day I will wake up with sore fingers and stiff knees and elbows. I notice on the days where I hold off on eating until around 1 or 2pm, which is a 12 to 14 hour fast depending on what time I ate dinner, my swelling will be almost completely gone by the time I eat again. I like to think that the fast gives my body some extra time to heal itself because it is not expending energy digesting my food! Once again Mark Sisson does an amazing job of listing all of the benefits of IF here.
My Lazy Intermittent Fasting Routine:
Wake up and either say "OH CRAP I'm late!!" or wake up and realize I'm just not hungry at all.
Make a super frothy cup of bullet proof coffee (recipe below) and take it with me in my Healthy Human cup that keeps it hot for hours.
Push through the 10am hunger. TRUST ME it goes away and gets replaced by bizarre energy and complete disintererest in food.
Eat a FAT FILLED lunch usually around 1:30PM.
Eat normally for the rest of the day. On the days that I fast I still try to have as many calories as I would if I had eaten a full breakfast. This means a slightly larger lunch and dinner or maybe a big afternoon snack.
Repeat as often as you heart desires to reap all of the fasting health benefits!
My bulletproof coffee recipe:
16oz hot coffee - I love Trader Joes French Roast!
1 tbsp cacao butter - I use this one
1 scoop collagen powder - I use this one
1 tsp MCT Oil - I use this one - if you are not familiar with how MCT oil might effect you I would start with 1/2 tsp
1/4 cup almond milk - I use this one
Place all ingredients in a blender and blend on LOW!! This is key. If you have a vitamix I use setting 1 or 2 to blend. I find that if I bend it on a higher setting, it gets over blended and the froth has a weird consistency.