INTERMITTENT

FASTING
Your guide to make fasting work for you

By Tamara Walpole
 THE SCIENCE

‘When we don’t challenge ourselves with something uncomfortable, there is a subtle decline in well
being; this is an illness of complacency’ Dr Gabrielle Lyon

Challenge is the spice of life. It’s crucial to personal growth and necessary for steely resilience.
Short bursts of stress tell’s your body it’s a tough world,
and it’s time to step up to the plate. Like how exercise
burns and tears your muscles to make you stronger,
enduring stress leads to an upgraded version of
yourself.

Good types of stress are called ‘hormetic stressors’,

and intermittent fasting’s one of them. In the correct
dose for your unique physiology, fasting will boost your
health in a multitude of ways, from disease resistance
to anti-aging.

There’re countless ways to do it because any

prolonged time without food is essentially a fast. Even
your overnight sleep and the time you couldn’t eat the
morning after too many espresso martini’s at the office
party! Fasting’s so easy to integrate into your life,
because you’re already doing it regularly.

Reframe how you see fasting. It’s not a trendy fad diet. Rather you’re becoming conscious of how
many hours you’re going without food and understanding the physiological benefits of doing so.

WHAT’S INTERMITTENT FASTING?

Intermittent fasting is, in a nut shell, eating less often. You abstain from calories for a preplanned period of
time and eat within a ‘feeding window’. You’re conscious of the quality of the foods you eat during your
feeding window and you’re not bogged down by calorie counting. Popular types of intermittent fasts are:

Time Restricted Eating like 16:8 (16 hours without food, 8 hour feeding window)
5:2 (5 days of eating normally and 2 days fasting)
ADF (alternate day fasting)

A typical fasting program is based around the 16:8 because it’s the easiest to adhere to and can fit into
almost every lifestyle. But it’s important to dip into shorter and longer fasts as well including 14:10 and
One Meal A Day.
 BENEFITS
METABOLIC FLEXIBILITY

We’re all born with healthy metabolisms where glucose (from carbs) is the primary source of
energy, and fat burning begins once the glucose has been used up after a period of hours without
food. A healthy body can switch between these two fuels like a hybrid car switches from petrol to
electricity. It’s automatic and helps to keep you in shape.

But with years spent eating a Westernised Diet where cereals, chips, bread, cakes and chocolate
are staple foods, you could say your body becomes too familiar with using glucose for energy.

So what you’re left with is stubborn weight gain, carb cravings and hanger in between meals. You
might have difficulty judging when you’re satiated after a meal and are prone to overeating,
leading to a mistrust of your own bodily signals.

Fasting’s one of the few tools out there that can improve your health across the board, and it’s
rooted in returning to metabolic flexibility.

Once you fast, by default you reduce the amount of glucose available to your body for energy,
and so it’s forced to switch to using fat again. But as you can imagine, depending how
metabolically inflexible you were depends on how you’ll cope physically as your body makes the
shift. It takes time to oil up again, like a rusty door hinge. And in the meantime you may
experience symptoms like headaches, fatigue, intense carb cravings and flu.
HORMONE BALANCING

All of your hormones from testosterone to insulin to oestrogen are linked, like a delicate spiders
web. If an unfortunate fly gets caught, the entire web is pulled out of balance and the spider on the
other end knows dinner’s arrived!

So if one hormone is out of balance, don’t be surprised if others start causing you problems
shortly after.

A prime example is cortisol, the stress hormone (because who doesn’t get their daily whopping of
cortisol?). If you’re dealing with chronic stress day in, day out with no respite, your body will find it
increasingly difficult to maintain balance when there’s cortisol coursing around like a bull in a china
shop. And soon enough, won’t be able to. This is the metaphorical fly!

Fasting throws a lasso around the necks of key hormones and reigns them in. Hormones like:

Insulin - lowers blood sugar

Cortisol - signals stress
Leptin - the one that tells you you’re satiated after a meal
Ghrelin - the one that tells you you’re hungry

All of these directly impact your weight and cravings and when brought under control will improve
metabolic flexibility and regulate hormones and associated symptoms.
YOUTH ENHANCER

Autophagy is the natural process where

your cells clean out old toxins and debris
from their bodies and recycle them into
other more useful parts. It’s like a
gardener pruning a tree, the old brown
leaves and stalks are cut away to allow the
fresh ones to thrive. And like the tree,
autophagy keeps our cells healthy, clean
and young.

Fasting’s proven to accelerate autophagy,

especially after 24 hours without food,
which is one of the keys to staying healthy
and youthful inside and out. This is why
introducing 24 hour fasts into your health
regime is recommended and the She
Fasts program includes one just like it!

CLEAR THINKING

Brain Derived Neurotrophic Factor

(BDNF) is a gene which responds really
well to hermetic stressors like fasting,
exercise and hot/cold therapies.

BDNF is like brain fertiliser that nourishes

neural connections and helps create new
one’s. So that old saying ‘you can’t teach
an old dog new tricks’ is absolute
bunkum. It also stimulates serotonin so
don’t be surprised if you haven’t eaten in
20 hours but your mood is soaring in the
clouds.

For our caveman predecessors, clear

thinking during a fast was crucial, if not
life saving. Keeping their wits about them
whilst low on food was critical to their
survival. Being fatigued, tired or hangry
wasn’t an option back then, and shouldn’t
be now.
 METABOLISM DECREASING FOODS

Some foods are downers for your body. Sneaky added sugars can add up over the course of
the weeks and before you know it, you’re finding it difficult to shape up and you don’t know
why.

This list acts as a sugar tell-all, exposing hidden sugars and empowering you to make good
choices. Don’t feel pressured to avoid these foods completely. But keep them to a
minimum and know to pull back or find an alternative next time.
 EXAMPLE FOOD LIST

The benefits of fasting speak for themselves. But if you eat a standard Westernised Diet
during your feasting windows you might be undoing all the good work.

Below you’ll find a food list that’ll enhance your gains, not take them away. Don’t get
swept up in the perfectionism of a diet, but use it to inspire your choices and adhere to it
as much as possible, without being hard on yourself if you deviate.
 Beverages, spices
and condiments

HANDY SUPPLEMENTS

Whilst your body bathes in the glory of a fast, you might be wondering if you can still take
your supplements. To find out, check the bottle to see if they can be taken with or without
food.

The following supplements are generally considered safe and can be taken during a fast.
But if you have any doubts regarding health concerns or medication interactions, please
check with your doctor before taking.
Electrolyte and Salt Recommendations:

Electrolyte supplements - check the Sea salt recommendations:

label for zero calorie options
Ultima Maldon
Key Nutrients Celtic
LMNT Pink Himalayan

TYPES OF FASTS

14:10
After just 12 hours of fasting overnight, you will start to experience some of the earlier benefits
like digestive repair, lowered blood glucose and increased fat burning. You may even notice
clearer thinking, increased energy to workout and a feeling of lightness.

Choosing to fast for 14 hours daily over the long term sets the scene for lowered blood pressure
and reduced cholesterol which will fight conditions like type 2 diabetes, obesity and heart
disease.

Drink plenty of water because you’ll be taking in less water from food. Aim for a minimum of 2
litres per day depending on your activity levels and how much you sweat in the day. Herbal teas
and black coffee are also perfectly acceptable.
16:8
The most popular form of time restricted eating. You can eat three meals a day but it might be a
tight squeeze. You may even need to drop a meal. Research has estimated that eating within an 8
hour window reduces calorie consumption by around 300 kcal’s per day, without intentional
calorie counting so 16:8 is great if you have difficulty managing your calorie intake. At this time fat
burning is ramping up and you might be stepping into a deep fat burning state depending on
your metabolism and activity levels which will boost brain function and contribute to weight loss.

24 HOUR JUICE/BONE BROTH FAST

Caloric liquid fasts are not technically a fast but more like calorie restriction which can yield the
same effects of increased fat burning, better skin, reduced cravings, weight loss and all the rest.
The only rule of a caloric liquid fast is in the name: calories come from liquids!

It’s a great tool for healing and repair of the gut because liquids are easy to breakdown. It’s not
unusual for liquid fasts to be done for several days in a row and you can experiment with this length
of time when you want to ease gut issues, want to lose stubborn weight, detoxify or
require a boost of energy.
JUICE FAST

I recommend vegetable juice rather than fruit simply because consuming the equivalent of 5
apples in one glass can wreak havoc on your blood sugar, counterintuitive to fasting. But
adding a fruit for sweetness is okay.

Aim for 4-5 glasses of juice per day to aid detoxification, strengthen your immune system,
alleviate bloating and bring a sparkle to your eye.

You can juice almost anything from carrots and ginger to celery and cucumber. You may even
want to juice cabbage! Cabbage juice has profound effects on the gut lining and is recommend
if you’re struggling with gut pain, bloating or IBS.

Use a juicer or blender if you’re planning to make your own, buy from a store (but ensure it’s
totally fresh with no added sugar, ideally made in front of you) or there’re plenty of companies
that provide juice’s specifically for fasts.

BONE BROTH FAST

Bone broth has incredible healing properties to help tighten your gut lining, reduce
inflammation and boost cognition. Not to mention bettering your skin, hair and nails. It’s
literally the goodness from bones, collagen and meat seeped into a warm, nourishing stock for
you to ingest and absorb as your own.

• Glucosamine: strengthens bones and joints

• Gelatin: Brings shine to hair and nails
• Glutamine: Keeps the walls of your gut tight so no baddies can leak into your bloodstream
• Leucine and Glycine: Help to pack on muscle tissue essential for exercise and as we age

Make your own warming broth from home or buy a couple of cartons from your local farm shop or
supermarket. Just select organic and check that it contains ingredients you’d expect.
 VEGETABLE JUICES

These recipes are high in detoxification enhancing nutrients and antioxidants. Just place all
ingredients from the lists into a juicer or blender and enjoy! Quantities differ whether you’re using
a juicer or blender, juicer’s tend to need more ingredients to fill a glass. So buy the ingredients in
large quantities so you don’t run out, and you can always use the leftovers for a salad over the
week. Make one or two juices and sip throughout the day or supplement with fresh organic store
bought juices.

BEETROOT CARROT AND GINGER CUCUMBER

Beetroot Carrot Cucumber

Ginger Ginger Lime
Lemon Orange (optional sweetness)
Parsley
Apple

CABBAGE CELERY GREENS

White cabbage Celery Cucumber

Apple Lime Pineapple
Carrot Celery
Ginger
 BONE BROTH

INGREDIENTS

Serves 6 cups

1 whole chicken, organic

2 large onions, unpeeled and
quartered
3 carrots, unpeeled and cut into
large chunks
2 celery stalks cut into large chunks
2 parsnips unpeeled and cut into
chunks
Handful fresh parsley
Handful fresh thyme
Handful fresh dill
1/2 head garlic
1 tbsp salt
1 tsp peppercorns
ONE MEAL A DAY (OMAD)
The 24 hour fast is officially OMAD, one meal a day. Choose a meal you don’t want to miss, like
dinnertime with your family, and then don’t touch another morsel until the following night. You’re
likely to feel hunger pangs so drink plenty of water, coffee’s and tea’s to keep you sane. Intestinal
stem cell production surges, refreshing the lining of the gut so IBS, candida and leaky gut issues
are likely to have improvements. At this time, autophagy, a cleansing of cells, begins to up
regulate and can continue for up to 4 days without food. This is especially good for increased
energy levels and if potential cancer cells are developing as they’ll be spotted and killed.

It always helps to get your mind off not eating so here’re some
ideas:

Exercise - take a walk, follow a Yoga class on Youtube or just stretch

in the living room. Movement of any kind improves blood sugar
regulation and decreases cravings. Have you ever craved unhealthy
foods after an awesome workout? Not likely.

Go outside - if weather permits, get some fresh air, admire the

effortless majesty of nature and take time to be present with
your body. Quiet your mind for a few moments and be grateful
for the positive changes that are delicately occurring within your
body as it heals.

Brush your teeth - You’re way less likely to indulge your cravings
when your mouth is clean, tingly and minty fresh!
36 HOUR FAST
With shorter fasts of 24 hours or less, you might still be burning sugar and not yet fully dipping
into fat burning mode. But as you approach the 36 hour mark, you’ll be increasingly using fat and
ketone bodies are being produced as energetic back up.

Ketones are a bi product of fat metabolism and are an alternative source of fuel for the body and
brain when glucose has run out. In fact, they cross the blood brain barrier, and people report
crystal clear cognition when in a state of ketosis. Therefore during a 36 hour fast you may
experience further cognitive improvements and sustained energy.

Also, dopamine sensitivity increases and blood flow to the prefrontal cortex occur improves,
boosting your mood and cognition. There’ll also be increases of BDNF in the brain improving
neurone development and learning capabilities.

For some, this is a common time where symptoms of transitioning to fat burning and ketosis cause a
list of unpleasant symptoms.

Often nicknamed the Keto Flu or Low Carb Flu, you might experience the following:

Headaches
Sugar cravings
Irritability
Brain fog
Difficulty sleeping
Digestive issues
Nausea
Sleepiness
Poor focus
Fatigue

This could be a sign of low electrolytes, so either take an electrolyte supplement or sprinkle some
sea salt into your water. Don’t be afraid to salt your food and increase your water intake where
possible. Remember, 2 litres minimum is the target.

And if symptoms become too much to tolerate, STOP.

Break the fast as detailed on the next page and try the challenge another time.
How to break a 36 hour fast

After a fast your digestive system will be refreshed and therefore sensitive to what you put into it as
the next meal. Don’t ruin the benefits by indulging in greasy fast food or sugar laden treats. Whereas
fasts of 24 hours or less can be broken with any small nutritious meal, a 36 hour fast should be
broken with liquids only like soup, bone broth or a protein shake. This will make it
easier on the digestive system to tolerate. Anything heavier like meat or greasy fast foods could
cause cramps and discomfort because it’s a shock to your digestive system.

Your first food should prioritise good quality protein like lean chicken, fish or bone broth. Your
hungry muscles will guzzle it up like a thirsty marathon runner!
Choose a light liquid meal first followed by another small meal approximately an hour later like
fish with salad or meat with vegetables.
Use your intuition and be careful not to eat too much too soon.
 PLAYING THE LONG GAME
This will help you forever

The best thing about intermittent fasting is it’s flexible around your lifestyle and there’re lots of variations to
choose from. Like with exercise or ice baths, your tolerance to fasting will increase. But it goes without
saying to check with your doctor if you’re dealing with serious health complications and want to
experiment with fasting. But, please ask a doctor who has a holistic way of thinking.

WEEKLY

Continue with 14:10 and 16:8 as your staple fasts and relax the rules when you’re overly stressed, training
hard for a sporting event like a marathon.

Including an OMAD or a calorie liquid fast once per week is totally acceptable and often undertaken by
nutrition and health professional’s who love to discover secrets to vitality and longevity.

If you’re unable to fast for whatever reason, it’s no problem! When you’re ready and your lifestyle permits,
pick up from where you left off with no self punishment or bruised ego’s!

MONTHLY

A 36 - 48 hour fast is great once per month. Any more than that isn’t really necessary. When choosing to do a
longer fast like these, review your stress levels.

• Are you overworked?

• Have you lost your appetite recently and not eating enough calories?
• Are you not recovering well from exercise?
• Are you fatigued or exhausted?
• Are you having trouble sleeping?
• Are you already exercising loads, doing keto, counting calories, intermittent fasting etc?

If you answer yes to any of the above, I’d give longer fasts a miss this month. Long periods of time without
food will add another layer of stress to your body and you could end up causing health issues like burned out
adrenals and lowered immunity. Instead of fasting, take long baths, eat comforting stews and soups, book a
massage, arrange a date night and take yourself to bed early. This is the fastest way to wellness in this case.
YEARLY

Fasts of 3-7 days are to only be done if you’re experienced, have guidance and have metabolic flexibility.

After 3+ days of fasting your body undertakes a deep clean and is like pressing ctrl+alt+del on every
system in your body. The health benefits reach as far as a complete overhaul of your cells and systems and
is sometimes used to tackle serious health issues like immune problems or cancer. But please consult your
doctor before trying.

How will you look and feel a year from now if you put the
work in?

What’s worse is looking back and feeling regret at not

putting your all into your health.

Tell, me, what’s harder?

 FREQUENTLY ASKED QUESTIONS

WHAT WILL BREAK MY FAST?

Whilst there’re countless ways to fast, if your intent is to improve metabolic benefits and reduce cravings,
avoid all protein, carbs and fats (although technically, consuming just fat alone like butter or MCT oil won’t
raise your blood sugar, but still breaks the fast and could lead to becoming lax on food abstinence).

Consume the following during a fast:

Water
Lemon water
Black coffee
Herbal tea
Electrolytes or sea salt (no calories, check the label)

CAN I EXERCISE WHILST FASTING?

Hell yes! Exercise intensifies the effects of your fast by further reducing glucose in the blood and
accelerating fat burning. It’s also a great way to distract you from eating your own hand during longer fasts.

WILL FASTING MAKE ME LOSE MUSCLE MASS?

No, because your body’s too busy using fat for fuel!

This is still the case even if you’re exercising during a fast because your muscle is necessary to preserve for
exercise adaptation. Exercise also signals your muscles to grow.

Unless you’re a competitive body builder who needs to pack on huge amounts of muscle and eat regularly,
there’s no need to worry about losing muscle mass.

Total protein intake in a day is more important than how soon you eat after a workout. So during your eating
window, ensure you’re getting enough protein which is at least 1.6g per kg of bodyweight. Or, aim for approx
30g of protein at each meal.
WHAT IF I GET TOO HUNGRY?

You could be dehydrated, so to tick that box, drink some water with a pinch of salt or electrolytes. Sipping
on warm mugs of tea, and coffee in the morning blunts the appetite.

Your mind could be caught up in it’s usual eating habits and doesn’t know what to do with the time usually
spent eating a meal or snacking. So get busy and distract yourself.

Understand that hunger isn’t a bad thing. We’re taught from a young age to eat when we’re hungry but it’s
not necessarily the case, that’s an old school way of thinking that came from our parents who needed to
keep us fed so we could grow.

Hunger appears in waves and will come and go. Know that the more you make fasting a habit, the less you’ll
feel hunger in the future. Ride the wave, so to speak!

WHAT IF I FEEL SICK OR LIGHTHEADED?

This could be down to keto flu caused by low electrolytes and dehydration. Increase water intake with a
sprinkle of salt or electrolytes to see if this solves the issue.

However, if you continue to feel dizzy and unable to function normally then I recommend breaking your
fast with a nourishing meal and let go of the idea of fasting that day.

There’s no shame in breaking a fast when you didn’t intend to. In fact, take it as a good sign that you’re
pushing the boundaries of your body and that next time your tolerance will be better. Try the fast again
tomorrow and see if you can sustain it next time.

DOES FASTING SLOW MY METABOLISM?

No, there’s no slowed metabolism or ‘starvation mode’. In fact, your cells are becoming more efficient at
utilising energy including stored fat and even ketones.

Starvation mode and a reduced metabolism occur when you enter a stage of malnutrition which can
happen even if you’re not fasting. The key here is to eat enough calories during your eating window, so for
the average male it’s 2000kcals and the average female is approximately 1600 kcal. But this is a very wide
net, and your personal calorie intake might vary from this depending on your size, age and exercise level.
To track your calories try using a free food tracking app, like Cronometer or MyFitnessPal.