HJBR Nov/Dec 2022

HEALTHCARE JOURNAL OF BATON ROUGE  I  NOV / DEC 2022 55 much debate on what breaks a fast; some experts maintain that taking in any calo- ries is breaking a fast, others say that any- thing less than 50 calories does not break your fast. But as with any resolutions that we tend to make (New year’s resolutions come to mind most frequently), compli- ance is the most important factor in expe- riencing maximum benefits of fasting. First, let’s take a look at when we should start our feeding window relative to our sleep cycle. Everyone has a circadian rhythm; it’s in our genes. Our circadian clocks are regulated by the amount and type of light that we take in daily. Food is the second most critical factor in regulat- ing our circadian rhythms. We essentially can, by regular cycles of taking in light and food, make sure that we help stabilize our circadian rhythms. There are studies indi- cating that feeding during the active parts of our days can improve things like fat loss, lean muscle mass, and other health mark- ers. Conversely, feeding during nocturnal cycles can, in a negative way, greatly affect our overall health and well-being accord- ing to the study publish by Satchin Panda at the Salk Institute for Biological Studies. Minimally, if at all possible, eating during daylight hours is the most desirable time to feed daily. Within this daylight window, there is evidence to suggest that maintain- ing some absolutes can enhance your abil- ity to improve health markers, metabo- lism, and weight loss goals. First, not eating in the first hour after waking, and second, not eating in the last 2-3 hours before bed- time. So, fitting your feeding window into these parameters is most desirable. Second, what we eat is just as important to optimizing our compliance to fasting protocols. It is important to understand that what types of foods we eat will be more conducive to allow the clearing of our digestive tracts more quickly. Eating carbohydrates later in the day, because they are more quickly digested by our sys- tems, would be more favorable than eat- ing foods heavy in healthy fats late in the day. Foods heavy in fats will require much more time for our bodies to digest, thus creating a much later “fasting” state in our bodies. Foods early in the day should be higher in protein and healthy fats, as they will have a slightly lower impact on keto- sis, which can occur after 12-13 hours of fasting, and they will not impede our get- ting into a fasted state later in the evening. If you are eating less during the day due to fasting, why not eat healthier? All evidence points to elimination of highly processed foods which tend to spike insulin levels and trigger inflammation in our bodies. Shoot for whole fruits, veggies, and lean proteins with healthy fats. We all deserve a healthy, happy lifestyle and to feel good about the way we treat our bodies. I have a coach who used to say, “Instead of cursing the darkness, try lighting a candle.” … So, if you are unhappy with the way you look, feel bogged down by extra weight, or just want to see if you can live a healthier life- style, consult with your physician and ex- plore intermittent fasting as a solution. n Jerry Fontenot Special Correspondent IN OUR LAST ADVENTURE, we explored various benefits to intermittent fasting protocols and guidelines. Depending on which version may suit your daily/weekly schedule, I am sure that we can all discov- er one that works best for our individual situations. The most common examples (and easiest to follow) are the 5:2 method, in which you follow a normal, healthymeal plan for five days per week, and the other two days you’d eat one meal of between 500 to 700 calories each day. The second example is to observe a feeding window seven days a week, whereby, limiting the amount of calories you take in by the number of hours your feeding window is active. Examples are the 16:8 method (eat for eight hours in a 24-hour period and fast for 16), 15:9 and 14:10 to name a few. Ex- plore what will work best for you, and take it slow. It’s not a race to the finish! When starting to fast, it is recommend- ed that, in addition to consulting your physician to confirm that IF is for you, you start simple — fast for 12 hours per day for one week, to get adjusted to what fasting feels like and used to extending non-pran- dial segments of your day. It is best to keep start and end times consistent daily; how- ever, it is not mandatory. For people who work different shifts throughout the week, it is perfectly normal to adjust the start and end time for your feeding window ac- cording to your work/play/sleep schedule. In fact, some say that it is easier to follow time-restricted eating by adjusting start and end times daily. Of course, there is “Food is the second most critical factor in regulating our circadian rhythms. We essentially can, by regular cycles of taking in light and food, make sure that we help stabilize our circadian rhythms.”