In high school I had a boyfriend who would take the winter months to pack it on — he wanted to build up extra “blubber,” and yes, he definitely used that word. He also said “liberry” as in library which would make my head BLOW TO PIECES! (Do you even realize the insane amount of times you say “liberry” when you’re in high school??! Good god!)
Anyway, every January he’d work on his blubber intake, and come spring he’d start intense workouts to sculpt his body like he was Michelangelo and his body, his masterpiece.
Guys can do that.
Us gals… just hearing the word “blubber” and we’re raising our shirts, exposing bare bellies, grabbing a handful, and saying check this out! (Yes, this happens a lot in my world!)
(I feel I’m really setting up today’s newsletter in grand fashion! Where is she going with this?!)
Well, we’re not going to talk about our blubber intake today, we’re going to do the opposite, and I have a special treat for you!
On this fine Friday afternoon, we’re going to talk about intermittent fasting! (Did you think I was going to say blood orange margaritas?? Or is that just my brain on Fridays?!)
No instead we’re talking fasting, but this is not your grandma’s 40-days of Lent kind of fasting… we’re talking about something sustainable sans religious guilt. Or not. You be you!
As you all know I’m not a nutritionist, I’m a fabulous trainer (TELL YOUR FRIENDS!!!) and while I LOVE spewing out advice to anyone who’ll listen, this time I sought out the advice of an actual expert.
Her name is Stefanie Schwartz, M.S., R.D., C.D.N. and she owns Nutritionally Yours in Chappaqua. She was kind enough to lend us her expertise, and she has a super informative IG account to boot- go check her out!
I know some of you have questions about intermittent fasting. so I had Stefanie answer a few basics to get us started. If you’d like to dive a little deeper, Stefanie is more than happy to help! You can reach out to her to learn more.
So I will step aside for now (except for my few bolded comments peppered in there — I can’t help myself sometimes, is it not always about me??), and leave you to consider if intermittent fasting is right for you!
(Stefanie has the mic!)
Intermittent fasting is a very popular health and fitness trend. The question is, is it right for you?
Intermittent fasting can be a useful tool for weight loss, reducing insulin levels, reducing the risk of type 2 diabetes, increasing cell repair (as in lifting my saggy jowls??), reducing inflammation, making stored fat more accessible for energy, and may even help with longevity.
There are three ways to intermittent fast:
- 16/8 is the most popular. You fast for 16 hours and eat within an 8-hour window. For instance, eating within the hours 11–6 or 12–7 is most common.
- Eat-stop-eat fasting for 24 hours 1–2 times a week. (Eek!)
- 5:2 is eating 500–600 calories per day for 2 non-consecutive days and the other days you eat what you normally eat. (“Normally” is subject to a lot of interpretation — she means to keep it healthy! Right Stef?!)
If you’re a late-night eater by grazing and snacking, intermittent fasting in the 16/8 style can help you very effectively lose weight because you are cutting out all that late-night eating. (My hand is raised!) It’s also easier to not snack in between meals because there are not too many hours in between! (Oh I find the time!)
If you naturally are someone who is not hungry in the morning, (who are you???) this is also a very simple way to lay out your food. If you exercise in the morning and feel well doing so on an empty stomach, you’ll be utilizing more of your fat stores for the workout.
Now you might be thinking, why am I not doing this? (Yes, very much so!)
Intermittent fasting is not advantageous for someone who suffers from hypoglycemia, has an eating disorder, is currently taking medication for diabetes, has low blood pressure, is trying to conceive, is pregnant, or is breastfeeding. (So beyond those last three!)
Intermittent fasting is also not the recipe for weight loss if within your 8-hour window you are eating bagels with butter, bacon, and egg sandwiches, pizza, fast food, and/or junk foods that are high in sugar and refined carbohydrates! (it’s like you know me so well!)
You still need to be eating heart-healthy, high in fiber, vegetables, fruits, legumes, lean protein, and whole grains. (I knew there was a catch!)
I’m back — as in never left!
Thank you SO MUCH, Stefanie!
Y’all, I hope that was helpful and gives you a foundation to build on. Start asking questions, and if it feels right for you, begin experimenting! It could be just the thing to help you lose a few stubborn pounds — and drive you away from those cleanses 😉
Till next week!