Intermittent fasting is growing rapidly in popularity and we’ve received many questions about it. It’s not a “diet”. Rather, it’s more of a strategy or methodology of eating. If you read blogs online or watch fitness related TV, you may have heard about intermittent fasting as a means of fighting obesity and its other potential health benefits.
Basically, with intermittent fasting (or IF), you’re consuming a little bit less on a day to day basis because you’re “skipping a meal”, even if your other meals are a bit larger. But “lower calorie consumption” is not really where the benefit comes from. Instead of spreading out your calories between 3 meals or even 4-6 smaller meals, you have periods of time where you strategically don’t eat anything. The fasting time typically is longer than the “meal window”, especially since you’re obviously asleep and not eating for a large portion of each day.
From an energy burning perspective, your body wants to burn what’s immediately present. So, you eat a meal, your body wants to burn those calories BEFORE getting to the stored calories (mostly fat) in your body. Therefore, if you haven’t eaten a meal in a while and your body is still going to burn energy (because you’re awake and moving around), your body will more likely burn the fat stored in your body since it’s the only available energy source. That’s the true benefit of IF.
Side Note: Ever hear about “fasted cardio”? Same concept. Basically, since you’re doing cardio on an empty stomach (i.e., right when you wake up in the morning), you’ll burn more fat calories instead of burning through the meal you just ate.
Along with helping to promote weight loss, intermittent fasting may reduce oxidative stress and inflammation, increase insulin sensitivity, protect nerve cells from certain kinds of damage, and may even slow aging and reduce the risk of age-related diseases. Sounds pretty good, huh?
Regarding intermittent fasting’s influence on weight loss, laboratory testing reveals that it helps to convert “white fat” (which is essential for storing excess energy and releasing lipids as needed) into “brown fat” (which burns energy), making it a potential candidate for treating obesity and metabolic diseases. Of course, we need more research to determine exactly how long someone should fast to truly receive these health benefits. However, this strategy is rapidly growing in popularity and there are a lot of wellness professionals who swear by this methodology.
There are a variety of different ways that people IF. Some people even say that they IF simply because they skip breakfast every day. This isn’t entirely correct, but it’s close.
Let’s split the day into three 8 hour portions. So, you’ll have 8 hours for sleep, 8 hours for eating, and 8 hours for fasting. Obviously, when you’re sleeping you’re also not eating (I feel like that’s a safe assumption), so you’re basically fasting for 2/3 of every day. Now, you can change up your fasting window to best fit your schedule. If you’re not a breakfast person, you can intermittently fast between let’s say 8pm and 12pm the next day. That means you’re eating only between noon and 8pm. Effectively, that’s lunch and dinner. On the flipside, some people instead skip dinner. They’ll fast 4pm – 8am and eat between 8am -4pm. In other words, breakfast and lunch with no dinner.
Now, this isn’t the only way to fast intermittently. Some people only eat in 4-6 hour windows. Others do full 24 hour fasts. Others still do everything in between. In fact, some people will strategically skip 2 meals in one day every week or even fast a full day once a week. My point is that there are a lot of different ways to execute this strategy. AND it’s still possible to gain muscle mass with this type of meal strategy. It just takes some tweaking to your caloric intake.
Here is where I’ll speak from personal experience. It is hard as hell! It takes A LOT of mental fortitude and self-control, particularly when you’re just starting. You’re going to great cravings. You’re going to be uncomfortable. This of course may impact your mood. As you may expect, a lot of this is related to getting used to something different. Most of us are naturally averse to change and our bodies are no different. It takes time for your body to get used to this new discomfort.
In addition to the discomfort, as you can probably imagine, it’s really easy to accidentally binge eat during your “eating window”. In fact, you may end up eating WAY more than you need on a day to day basis simply because you’re hungry and uncomfortable. Classic “stomach is bigger than your eyes” syndrome. This will still lead to weight gain and defeat the purpose of why you were fasting to begin with.
Also keep in mind that this isn’t a license to eat whatever you want during your “eating window”. The TYPE of calories you consume still matters.
From my experience, I’ve tried fasted cardio in the mornings. I’ve also tried completely skipping breakfast as a whole. However, since I work out in the morning, I found that to be extremely challenging and my performance at the gym suffered. From experimentation, I’ve found that, when I fast in the morning before a workout, the more likely I am to binge at lunch and dinner. Instead, I’ve had more success eating large meals in the morning around my workouts and eating less with dinner, even if I don’t fast through dinner. Otherwise, I’ve felt very bloated. But, like I said, it takes consistency and self-control to be effective. I’ve opted for intermittent fasting when I really feel the need to trim down (i.e., beach season) and consuming 3 meals a day other times throughout the year. Of course, others will tell you that you can still IF and gain muscle. That’s definitely true, but this is what works for me. At the end of the day, that’s what it’s all about.
Don’t get me wrong; it definitely works and I’ve had some great results via experimentation. However, in my opinion, it’s not for beginners who are just starting to change their diet. I feel like this is more of an advanced eating strategy. Fasted cardio in the morning is different, since you’re typically going to eat something right after. That’s ok for beginners. Truly executing IF, however, is much more challenging.
So, while this definitely has benefits, I think it’s always best to start with 3 meals (or even 4-6 smaller meals) because that’s what most of us are used to. We won’t feel that same discomfort.
Instead of worrying about timing and fasting, focus more on eating MORE WHOLE FOODS and LESS PROCESSED FOODS. Additionally, if you’re not yet comfortable with eating more slowly and not “stuffing yourself” to the point where you can’t move, you’ll have some challenges. It takes a lot of self-control AND the ability to listen to your hunger cues. As you get more confident with your eating habits, you can try experimenting with intermittent fasting.
In my opinion, you shouldn’t try IF until you:
When you feel comfortable with those habits, give intermittent fasting a try and see if it’s right for you! Remember, there’s no such thing as a “perfect diet” or “perfect strategy” for everyone. We’re all different. Even if something physically has benefits, if you mentally don’t like it, then it’s not for you.
We have a class about building the foundations of nutritional knowledge and wellness. The class is 100% online. It’s not a diet. It’s all about building a series of healthy habits related to:
We break each habit down one at a time. It’s not the fastest way to lose weight. But it’s the most SUSTAINABLE and EFFECTIVE way to lose weight.
Let me know if you have any questions.
Thanks!
Vince
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Vince Bellitti is the Founder of Gaspar’s Best and is a Precision Nutrition certified Wellness Coach with a Level One Certification in Exercise Nutrition
Tale as old as time, right? This year will be different! Let’s face it…we’ve all failed at following through with a New Year’s Resolution at some point in our lives.
HAVE YOU EVER STOPPED TO WONDER WHY?
Well, there are a few reasons. And those are EXACTLY what we’ll cover in our guide.
Not only will we teach you HOW to create more effective New Year’s resolutions, we’ll give you 6 EASY examples that you can execute THIS YEAR. Don’t believe me?
Click the link below to enter your email to download your FREE guide now.
Best of luck!
Vince B.
So, sleep is important. Duh. If you missed our first article on the importance of sleep, you can find it here. But how do you get a better night’s rest? Here are a few tips with some advice on troubleshooting sleep habits. Some of these tips may or may not work for you. However, it’s important to focus on the behaviors, not the results. If you’re harping on getting 7-9 hours, you may put too much pressure on yourself and do the opposite. Instead, focus on the habits. If you use some of these habits, the results will follow. Check out the video below to see our troubleshooting sleep habits tips. The tips are also outlined in text below the video.
This includes wake up time, sleep time, meal times, and even exercise during the day. A good night’s rest actually starts in the morning when you wake up. Turn the lights on right away and avoid the snooze. Getting up right away gets your cortisol levels up and helps your body get into a natural rhythm of waking up and falling asleep. Try to keep your dinner more on the medium side and not snack too much 2-3 hours before your bedtime. Also, make your dinner a balanced meal with not too much liquid to avoid the 3am stumble to the bathroom.
Plan backwards. If you need to wake up at 7am, the latest you should go to sleep is between 11am and midnight, but always try before midnight. That means you’re ready for the next day and in bed.
This is the most difficult for me and many people, especially when Netflix or sporting events are involved. This includes your phone, TV, computer, etc. The false lighting can interfere with your sleep patterns. Plus, it occupies your mind.
Caffeine intake 8-9 hours before bed is usually no bueno. Remember, even decaf coffee has caffeine in it, so be careful of that afternoon pick-me-up or late night tea. Green tea can help with relaxation, but be mindful of the caffeine and liquids. You can try it, but some people will have problems with it.
All of these things can be relaxing.
Fan, humidifier, blackout curtains, etc.
If you have trouble “turning your brain off”, make a list of what you need to do the next day. That way, your thoughts are on paper and not distracting you from passing out. This helps me a lot, since this area is something that I particularly struggle with.
We’ll do a separate video on stress. If the stress is too much for you to tackle alone, consider talking to a friend, family member, or even therapist.
Remember, supplements are just that, supplements. They shouldn’t be the focal point of all of troubleshooting sleep habits. However, then can be effective. Some people like things like melatonin, St. John’s Wart, L-Theanine, Magnesium.
There are a lot out of supplements brands there. Talk with your pharmacist or doctor and make sure you try and quality brand you can trust.
I’ve struggled with sleep most of my life, mostly because I have trouble turning my brain off and love Netflix. However, having a routine is extremely helpful. Again, the most important thing is focusing on the habits and behaviors, not the results. Set and follow your routine and the troubleshooting sleep habits results will follow.
Remember, it’s important to focus on the habits, not the results. If you’re harping on getting 7-9 hours, you may put too much pressure on yourself and do the opposite. Instead, focus on the habits. If you use some of these habits, the results will follow.
As always, please let us know if you have any questions or feedback. If you’re interested in putting these habits in action with help from a wellness coach, check out our services and classes.
Sleep tight!
Vince B
You ever hear some guy or girl at work bragging about how little sleep they get? Can’t turn off that episode of Game of Thrones on a work night and figure you’ll catch up on sleep next weekend? We’re all guilty of these things at times. These days, as a society, we often overlook the importance of getting enough sleep each night. But it’s more than just intentionally not getting enough sleep. We’re constantly stimulated with computers, tvs, our phones, the internet. Additionally, we’re constantly able to communicate with work or friends or family. Technology is a blessing and a curse. We laud not sleeping and working hard and sometimes even judge others for “taking a break”. Plus, life is stressful. Work can be demanding. Sometimes we have unpaid “work” that we need to do, like running errands, paying bills, doing chores, or taking care of your loved ones or children. It can be extremely overwhelming.
You probably understand the importance of sleep at a high level. But it’s not just about getting enough sleep to survive and function. The truth is we need at least 7-9 hours of sleep every night to survive and THRIVE. Unfortunately, contrary to popular belief, we can’t just “make it up over the weekend” if we are short a few nights during the week.
Check out our video on the importance of sleep below. We’ll include a written version of the video at the bottom of the blog post. Enjoy the terrible picture of me.
Lack of sleep is related to a few different problems, some of which you’re probably already aware of.
When we sleep, it’s like hitting “save” on the hard drive of your memory. Getting consistent sleep is directly related to your alertness and concentration during the day, your confusion, impaired judgement and decision making, and forgetfulness. Fun fact, ever feel loopy or even a little drunk when you haven’t slept? That’s because going 24 hours without sleep is like functioning with a 0.10% alcohol level. I’m sure your boss would LOVE you coming in to work drunk!
While we sleep, we “refresh” all of the hormone production in our bodies. So, when we don’t sleep, our stress levels go up, our mood levels go down, and we have trouble regulating our emotions. Plus, for guys, this means our testosterone levels are lower, making it harder to gain muscle and do other “manly things”. Ever wonder why you sometimes wake up at “full attention”, if you know what I mean? That’s because your testosterone levels are highest in the morning after a full night’s rest. For exercise, you have slower reaction times, lower energy, and honestly, who the heck feels like going to the gym when you’re tired?
When we don’t sleep, the cells that fight of sickness go down and inflammation in our body goes up. This makes us more susceptible to getting sick. Plus, it increases our risk of heart disease and other inflammation related illnesses.
More hours in the day disrupts our appetite. We’ll feel hungrier and up our calorie intake just by nature of the fact that we’re awake longer. For me, when I don’t sleep, my body feels like it needs more energy to overcompensate for the fatigue. So, I eat more.
Ok, so sleep is important. You get it. But, it’s a lot easier said than done, right? What can we do to help troubleshoot our poor sleeping habits? Check out our next video and blog post on troubleshooting your sleep habits where we’ll discuss just that. We’ll go into more detail on some supplements you can consider taking that may help.
Thanks for watching and please follow us online if you’ve found this information helpful!
Thanks,
Vince B
Thanks for reading our post! Though, if you check out the video, I promise you’ll love/hate the dad joke I start with. This post and video are all about brain nutrients. Did you know that your brain and all of its neurons need stimulation, oxygen, and glucose (sugar) to function properly? You probably knew about the oxygen and stimulation, but not the sugar. Interesting, huh? Now, that doesn’t mean you should hit up Starbucks and guzzle down a fully sweetened 4 pump Frappuccino to improve your brain health. However, it is true that your brain uses glucose (the simplest form of sugar in your body) for energy when it communicates with the rest of your body.
In fact, as we age, neurodegeneration and conditions like Alzheimer’s are many times related to a combination of those three things that have caused damage over time. As you probably guessed, this is a vast oversimplification of how your brain works. The truth is there is nothing that can stop father time from having an impact on your brain and body. However, there are some ways you can help prevent and even slow down degeneration in your brain by improving blood flow, sugar utilization, and decreasing stress and inflammation in your brain. There are many different brain nutrients and compounds that can help out with that. These things include DHA fatty acids, antioxidants and anti-inflammatories like curcumin and resveratrol, and ginkgo biloba.
In this video, HB Pharmacy pharmacist, James Park, is going to focus on one of these nutrients, called phosphatidyl serine. Phosphatidyl serine assists in maintaining adequate glucose utilization in your brain and also may help delay the onset of Alzheimer’s disease by minimizing the formation of amyloid plaque. This accumulates on neurons and is one major contributor to the development of Alzheimer’s. Again, nothing can stop father time and these brain nutrients may not be effective for everyone, depending on your condition. However, it may help as an adjunct therapy with other medication. Check it out!
Further Brain Nutrient InformationLike we’ve said, nothing will stop father time. However, there are some things that can help slow it down and a combined approach (holistic and medicine-based) works best.
For more information about our Phosphatidyl Serine Complex, visit our supplement website.
If you’re interested in further information about fighting Alzheimer’s Disease from our experience, watch this video below. My father and pharmacist, John Bellitti, discusses how he helps patients manage the disease and how he handled it when Gaspar (my grandfather), went through it.
As always, please let us know if you have any questions. If you’re looking for more free articles, check out out blog and let us know what you think. We’re happy to help.
Best,
Vince B
So…you stroll up to the grocery store. You’ve got your list. It says, “buy granola”. You navigate the complex maze of aisles. Then, when you’ve finally found the appropriate aisle, you see an overwhelming amount of products. You’ve got whole grain granola. There’s organic granola. Then there’s this brand. Then there’s that brand. Sometimes, there’s a sales rep promoting a specific brand. The question is…how the heck do you decide? Which will I enjoy? Which is the healthiest? How can I balance “enjoying food” and “being healthy”? Those are all really common quandaries and that is exactly why reading food labels is such an important skill.
In this episode, we teamed up with Registered Dietitian, Tara Gerke, to talk about tips for reading food labels. There are some really simple things you can do that will dramatically simplify your buying experience at the grocery store AND help you make healthy choices. Click below to watch our video. If you want to read the full blog post with tips, check out Tara’s blog post on reading the nutrition facts on food labels.
I hope you found our video helpful! Remember, don’t over-complicate things. Nutrition and wellness is not about one product or always being “perfect”. Trust me, you’ll go insane if you think of food as a binary thing (i.e., “good” or “bad”). There is a wide spectrum of foods you can choose at any given time. These foods range in how much nutritional value they have. Reading food labels is a great way to help evaluate where on the spectrum a food lies.
There are always “healthier” choices. Don’t overthink it. You should strive to make healthier choices the majority of the time. Of course, you’re going to choose some “unhealthy” foods every now and then. But, if you think of food as “good” or “bad”, you may end up putting way too much pressure on yourself and not being as healthy mentally. Don’t worry about always being “perfect”. Just focus on choosing healthier options the majority of the time. Getting great at reading food labels is a great way to help make that happen!
As always, please comment below or share on our Facebook page if you have any questions. We also offer some classes on this topic. Check out to see if one is right for you. It’s what we’re here for!
Stay well,
Vince B
There are a lot of other benefits of probiotics outside of just “improving your gut health”. These other benefits of probiotics are much lesser known. This is because there is still a lot of research going on about the impact our gut has on the rest of our body. No, I don’t mean “gut” as in “beer belly”. When I say “gut”, I’m talking about your entire digestive system and the bacteria that live there.
James Park, Rph, PharmD at HB Pharmacy, shares some of this research in this latest episode. Click below to watch the video, or view a text version of the article below the video.
Here’s a list of some of the benefits that James discusses in the above video. Again, these are POTENTIAL benefits of probiotics. Your gut does impact way more of our bodies than we realize, but scientists are still conducting research to confirm some of this information.
This refers to your blood sugar level after you haven’t eaten for about 8 hours. According to the Mayo Clinic, a fasting blood glucose level less than 100 mg/dL is considered normal.
Your stomach is connected to something called the “parasympathetic nervous system”. This is sometimes referred to as your “rest and digest” system. It’s also connected to the “sympathetic nervous system”, or your “fight or flight” system. One shuts down your digestion, one keeps it going without you thinking about it. All of these nerves are connected to your brain. This is why you may experience indigestion when you’re feeling super stressed as internal AND external stressors can impact your digestion.
Your stomach is also connected to your “enteric nervous system”, which is also known as your “second brain”. It’s a nervous system localized to your stomach. Ever say, “I have a gut feeling about this”? Well, you may not have realized at the time, but “gut feelings” are a real thing! Same with “butterflies in your stomach” (except you don’t ACTUALLY have butterflies in there. Typically).
Ever hear about serotonin? It’s a hormone that’s a natural antidepressant and mood regulator in your brain. However, only 10% of serotonin is used in your brain. The other 90% impacts your stomach. Remember, “rest and digest”? Well, serotonin is a natural relaxant. That’s why you may feel calm after eating a full meal. However, if you take drugs that increase your serotonin level (Prozac or even Ecstasy, for example), you may experience diarrhea or nausea. They’re uppers for your brain, but downers for your stomach, and they impact your stomach more. Kinda cool, huh? So, that direct connection between your nervous system is why the health of your stomach can impact your mood. As I said, we need more information from scientists to confirm if simply taking a probiotic can directly improve your mood. This is one of the many other benefits of probiotics currently being researched, but the science behind the research (about your nervous system and gut) is sound.
Like I said, we need more research. However, these are some of the many cool things scientists are working on these days.
Thanks for watching! If you found the article informative, please subscribe to our newsletter. If you missed our first article about gut health and probiotics in general, you click here to read it.
If you want to check out our Gaspar’s Best Probiotic, click the image or the link here.
As always, please comment or message us on social media if you have any questions!
Vince B
A probiotic is basically a strain (or more than one strain) good bacteria that promote your gut health. To learn more, watch the below video with HB Pharmacy pharmacist, James Park. The rest of the article below basically transcribes the contents of the video, if you’d prefer to read. The probiotic products we mention are also linked in the last paragraph.
We all know about bad bacteria. You know, the “wash your hands consistently” bacteria and the bacteria that gets us sick. However, not all bacteria are bad. Probiotics are beneficial bacteria that promote good gut health. Among many things, a probiotic can process indigestible fiber and help to keep your bowel function regular. In addition, by populating the large intestine with sizeable quantities of probiotics, health-conscious individuals can stimulate the production of vitamins B6, B12, and K2 in their bodies. It can also aid their bodies’ absorption of minerals such as iron, calcium, and magnesium. Probiotics also fight off bad bacteria. This includes Salmonella and E. coli, which can cause diarrhea and, in severe cases, anemia and kidney failure. For general health, it is best to take probiotic supplements that contain the specific strains Lactobacillus and Bifidobacterium. Other specific strains can help with particular problems.
If you eat yogurt, you may be more familiar with “probiotics” than you realize. In fact, they are found in yogurt, sauerkraut, pickles, and even some dark chocolate. Probiotics, which contain living microbes that aid digestion, may help treat or prevent some types of gastroenteritis, diarrhea, and allergic skin reactions. Similar to the bacteria found in the human digestive system, these “friendly” bacteria help stave off illness-causing bacteria. In fact, research shows that probiotics may help relieve the symptoms of irritable bowel syndrome (IBS), which is estimated to affect up to 30 percent of the population. Analysis of studies (with treatment duration that ranged from four weeks to six months) showed that as many as half the trials reported significant improvements in abdominal pain, flatulence, bloating, and quality of life.
Taking care of your gut, and the friendly bacteria that live there, may be one of the single most important things you can do for your health. Many probiotic supplements combine different species together in the same supplement, which increases the effectiveness. If you want to learn more about probiotics and see what we recommend, check out our video above. Our pharmacist, James Park, has the answers.
Like everything else, there are a ton of different probiotics on the market. This can make it a bit overwhelming when you’re trying to decide which probiotic is right for you. When evaluating the quality of a probiotic, you should consider a few different things:
Some strains of bacteria help with specific conditions in your stomach. If your doctor recommends a specific strain, use the above tips, but also search for products that contain that strain of bacteria. For our general purpose, daily probiotic product recommendations, click the below URLs:
– Culturelle®: http://amzn.to/2mMYtg5
This product is one of the market leaders and is a quality product. It contains 10 billion viable cells and a prebiotic blend, which is great. However, it only contains one strain, Lactobacillus rhamnosus (GG). This is one of the more common and necessary strains in a probiotic. If you read “other ingredients” on the label, it contains things like “sucrose” and “titanium dioxide (color)”. They’re in very small quantities, but they’re still in the product. It’s 1 tablet daily and contains 80 tablets. On Amazon, it’s about $19 – $30, depending on shipping. You should be able to find it at any pharmacy. We carry it ourselves at HB Pharmacy.
– Gaspar’s Best: https://gasparsbestsupplements.com/products/probiotic-daily-support
This is our product. It’s stomach acid resistant (special biologically engineered acid resistant strains – BEARS), has 5 billion cells, 8 different strains, and a prebiotic blend. It’s also our best-selling product. The best part? It doesn’t contain any added sugar, salt, dairy, wheat, gluten, preservatives, artificial colors, or flavors. All the good stuff and nothing unnecessary. It’s $19.99 for 60 tablets and available in store or online at the provided URL.
– NOW®: http://amzn.to/2ny6YQQ
This NOW probiotic is another very high-quality product. It contains 10 strains and 25 billion viable cells. It contains a small amount of prebiotics, but nothing else unnecessary. It also does not contain wheat, gluten, soy, or anything dairy. The dose is one capsule a day and the package contains 50 capsules. This is a popular probiotic in our pharmacy, but is also available online. One bottle will typically vary in price between $14 – $22, depending on shipping. Of course, anything PRIME eligible makes a difference!
None of these products need refrigeration, which makes them convenient for taking on the road. This is the same level of analysis we go into with our coaching clients in one on one sessions or classes. Of course, we recommend some of our own products because we truly believe in their quality. However, we feel that it’s our job to put YOU in the driver’s seat of your wellness. Therefore, we feel it’s our job to give you all the information to make an educated decision for yourself. Even if you have a coach, you won’t always be with one or always want to spend the money. That’s why we try to give you the tools to succeed on your own.
I hope you found our article and video helpful! Be sure to watch our video on YouTube for a link to the sequel: Other Uses Of Probiotics. Or, click the link here. This video discusses other, lesser known uses of probiotics. If you’d prefer to read about it, here is a link to our blog post about other uses of probiotics.
Thanks for watching/reading! Please subscribe to our channel or sign up for our newsletter below to get information like this delivered to your inbox.
Vince B
