Episode 135: Intermittent Fasting - Who it's For, Who it's Not For
The Funk’tional Nutrition Podcast just hit 1 MILLION downloads! To celebrate, for the month of December, we’re re-releasing our fan favorites - the MOST downloaded episodes of all time. We have new folks coming to the show every day (welcome!!), so this will give folks (new and old!) a chance to freshen up on the most popular functional nutrition topics.
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The 12 Days of Funk’mas | Day 9
Can intermittent fasting be a therapeutic tool? Rich with content and resources, this episode is an extensive, deep dive into intermittent fasting, metabolic dysfunction and how you can assess whether IF is right for you based on your unique context.
This episode is perfect for anyone who is fasting-curious, anyone who’s interested in IF or currently trying IF. I dissect who should try it, in what situations is it therapeutic and why, potential benefits, contraindications, whether it works for women’s bodies and the debate over if it’s just another diet culture tool. Have a listen and be sure to share this episode with anyone in your life who has type II diabetes, high insulin, prediabetes, insulin-resistance, metabolic resistance, high blood sugar, anyone going through menopause, or post-menopause. Originally aired April 2020.
In this episode:
12 Days of Funk’mas Giveaway details, plus program updates [1:35]
Why this was a timely release for this episode [4:09]
Who this episode is for [8:25]
Why I take the stance that I do on Intermittent Fasting, and why you gotta make space for multiple truths in nutrition [9:34]
What is intermittent fasting [16:57]
The difference between time restricted eating/feeding and IF [19:02]
Different ways to approach intermittent fasting [19:58]
Pros & cons of a fat fast [23:41]
Benefits of intermittent fasting [28:34]
Fasting and the gut [33:09]
What does circadian rhythm have to do with it? [38:12]
Conditions where fasting can be helpful [43:31]
What you need to know about insulin [45:50]
Signs and symptoms of insulin resistance and high blood sugars [51:25]
Lab markers of metabolic syndrome [56:15]
Brain health in menopause [1:00:10]
How PCOS is related [1:01:14]
How to reverse insulin resistance [1:02:37]
Considerations for intermittent fasting as a weight loss tool, plus biomarker improvements [1:11:25]
Considerations for those with a disordered eating history [1:18:44]
When is fasting contraindicated, and who should NOT do intermittent fasting [1:20:45]
What fasting does to your hormones [1:24:36]
What’s leptin got to do with it? [1:28:38]
Fasting and the thyroid [1:30:57]
How to start, the #1 thing to do first and different ways to approach intermittent fasting [1:35:27]
Different intermittent fasting schedules [1:37:53]
Listener questions and the common mindset I wanted to call out regarding diet culture [1:40:37]
How to transition away from fasting [1:46:01]
Signs it’s not working and it’s time to stop [1:50:42]
“If your hormones are out of balance because of restriction, then restriction is not going to balance your hormones.
Resources mentioned:
Carb Compatibility Project™ (Available for free within the Funk’tional Nutrition Collective)
CCP weekly workouts provided by Steamhouse & Blaze Yoga.
Organifi Low Sugar powdered supplements (Enter code FUNK for 20% off your order!)
Studies:
Intermittent fasting confers protection in CNS autoimmunity by altering the gut microbiota
Effects of short-term fasting on cancer treatment
Effects of Experimental Sleep Restriction on Caloric Intake and Activity Energy Expenditure
Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain
Learn More About Functional Nutrition & Metabolic Health
Related episodes:
77: Opting out of Diet Culture and Cultivating Self Trust
79: When You’re Scared to Stop Dieting: A Convo with Wellness Lately
69: Morals, Stigma, Shame & Food: The Power of Intuitive Eating with Dr. Jillian Murphy
128 (formerly Ep 65): Everything You Ever Wanted to Know About Weight Loss
