My Journey with Intermittent Fasting and the Monk Fast
Introduction
After the birth of my youngest child, I was determined to regain my fitness. My husband had been researching intermittent fasting and had already incorporated it into his life. Initially, I was skeptical, believing that skipping breakfast, which I had always considered the most important meal of the day, would be a challenge for me. I was afraid of feeling nauseous and worse overall. However, I decided to give it a try, and my journey with intermittent fasting began
The Early Struggles
The first few weeks were tough. I struggled to adjust to the idea of not eating for an extended period. But I persevered, gradually extending the fasting window. Eventually, I settled into a routine of fasting for 16 hours and eating during an 8-hour window. Occasionally, I would shorten the eating window even further.
A Turning Point:
About a year into my intermittent fasting journey, I stumbled upon the documentary "Limitless" featuring Chris Hemsworth. In the documentary, Peter Attia discussed fasting and its profound effects on the body and cellular health. He debunked the myth that breakfast is the most important meal of the day, revealing that it was a marketing ploy by cereal companies in the 1970s. Looking at our evolutionary history, humans typically ate after expending effort – gathering, hunting, or fishing. Our bodies can thrive without food for extended periods.
This information intrigued me, and it became a turning point in my fasting journey. Inspired by the documentary, my husband decided to venture into Monk Fasting, a more extended fasting regimen.
The Monk Fast
The Monk Fast, as the name suggests, involves 36 hours of complete fasting, typically once a week. During this fasting period, no calorie consumption is allowed, although you can enjoy flavored water, coffee, and tea. While the fasting period can be scheduled at your convenience, the creators of the Monk Fast recommend fasting from Monday evening to Wednesday morning. It's also suggested to stay well-hydrated and, interestingly, to use nootropics to enhance cognitive benefits. Nootropics are compounds known to improve memory, cognition, and motivation.
Benefits of the 36 Hour Fast
1.Enhanced Longevity
Fasting may boost lifespan and healthspan by promoting a process called autophagy, which involves recycling worn-out cells and generating new, healthy ones. This process can lower the risk of heart disease, Alzheimer's, and various cancers.
2.Better Heart Health
Extended fasting periods can lead to better heart health by increasing the production of ketones, which are a preferred fuel source for the heart. Fasting may also reduce blood pressure and increase human growth hormone (BDNF-1) levels, leading to better overall cardiovascular health.
3.Increased Fat Burning
Fasting promotes fat burning by inducing ketosis, which can reset your body's circadian rhythm, normalize blood sugar levels, improve insulin sensitivity, reduce leptin resistance, and enhance mental clarity.
4.Greater Mindfulness
Fasting has been practiced throughout history by various cultures and is known to promote a more mindful and even spiritual connection with life. It can help improve focus and productivity, making it easier to achieve a state of flow.
Drawbacks of the 36 Hour Fast and How to Avoid Them
Fasting for 36 hours can be challenging and may lead to side effects like dizziness, nausea, and irritability. Dehydration is also a risk if you don't replace your normal liquid intake with water. To avoid these issues, consider:
- Combining the Monk Diet with keto to stabilize blood sugar.
- Starting slowly with shorter fasts before attempting a 36-hour fast.
- Trying a modified 36-hour fast with healthy fats.
- Boosting ketone levels with MCT oil or exogenous ketone supplements.
- Engaging in gentle exercise like yoga or walking.
- Maintaining proper nutrition with organ meats or supplements to prevent metabolic rate stalling during fasts.
Intermittent Fasting
Intermittent fasting focuses on when you eat rather than what you eat. It involves alternating fasting periods (e.g., 16-24 hours) with eating periods. During fasting, you can consume calorie-free beverages like water, coffee, and tea. Three popular variants are:
- 16/8 Scheme: Fast for 16 hours daily and eat within an 8-hour window, often divided into 2-3 meals.
- 5:2 Diet: Eat normally for five days and restrict calories to around 500-600 for two non-consecutive days.
- 24-Hour Fasting: Fast for 24 hours 1-2 times a week and eat according to your needs on other days.
Benefits of Intermittent Fasting
Intermittent fasting promotes weight loss by reducing overall calorie intake. It improves insulin sensitivity, enhances growth hormone production, boosts noradrenaline levels for fat burning, and reduces cholesterol and triglyceride concentrations, reducing the risk of heart disease.
Conclusion
My journey with intermittent fasting has not only helped me shed post-pregnancy weight but also transformed my overall well-being. Although I've struggled with the Monk Fast, I continue to explore ways to incorporate it into my life. Both intermittent fasting and the Monk Fast offer compelling health benefits, from enhanced longevity to improved heart health and increased fat burning. These practices have not only shaped my physical health but also contributed to greater mindfulness and mental clarity in my daily life. As I continue to stack healthy habits and routines, I'm on a path towards a longer and healthier life.
Note: Always consult with a healthcare professional before starting any fasting regimen to ensure it's safe and appropriate for your individual circumstances.