Intermittent Fasting

Have you heard of Intermittent Fasting, or IF?  This means that you are fasting for a certain period, usually 12-16 hours, then eating in the remaining 8-12 hour window.  If you stop eating a few hours before bed, sleep for eight hours, then wait a little bit before breakfast, most of the fasting period is while you are asleep.  

One of the benefits for me is that it prevents mindless snacking in the evening.  I don't like to put rules on eating, but if I set my eating window from 11 am - 7 pm, I am less likely to have chips or whatever my husband is snacking on just because they are there.

Another great benefit is that your body gets more efficient at using stored fat for energy, instead of relying on a steady source of carbohydrates.  This can help regulate your blood sugar levels, reduce inflammation, increase your growth hormone, and result in weight loss.  Studies have also shown IF to reduce the effects of aging and improve your brain health. 

* IF is not for everyone.  If you are stressed out, this may add more stress.  Work on lowering your stress level before making changes to your eating patterns.  Women may not see as many benefits as men, most likely due to different hormones.  And if you are used to eating every two hours, you may need to baby step your way into it so that your blood sugar levels don't drop.  With anything, pay attention to how your body feels, and decide if it works for you!  

If you want to give it a try, a 12-14 hour fast may not be that different than how you are eating now.  Depending on your starting point, you can fast for up to 16 hours.

This is the plan I like to follow from nutritionist and health coach Dr. Michael Colgan. It's adapted to my early bedtime :) 

7 PM-  (at least two hours before bed) Complete any snacks, shakes or solid food intake. 
9 PM - Drink two scoops Cleanse for Life**
Sleep 8 hours
9 AM Workout fasted
10 AM- 11 AM Eat a healthy meal to break the fast, preferably an Isalean shake. 

This gives you 14-16 hours of intermittent fasting nightly .. mostly while you sleep!

Do this for 5 nights in a row then give it a break for 2-7 days. 

**Cleanse for Life is a scientifically formulated, synergistic blend of natural cleansing herbs and botanicals designed to support whole-body cleansing and protect against the effects of oxidative stress and harmful toxins.
Yes, our bodies have a natural detoxification process, however we are exposed to pollution, pesticides, and chemicals daily, so why not get a little extra support from natural ingredients like Ashwaganda, Turmeric, and Aloe Vera? 
 You can learn more and get yours at

Reach out if you have any questions, and let me know how it works for you.  We will do this as a group in August, so let me know if you want to participate.  Have a great week!