Intermittent Fasting: Expectations vs. Reality
Download MP3In this episode, Coaches Georgie, Shannon, and Ariel hash out aspects of intermittent fasting that don't get talked about enough. Why has not eating been sold as the pinnacle of good nutrition? If someone crashes and burns from time-restricted feeding, what should they do next? If the whole idea makes you want to scream and run for the pantry, does that mean you are weak and need to toughen up? Could every problem in your life have arisen because... you're not fat-adapted? How did a symptom of disordered eating come to be encouraged?
If intermittent fasting appeals to you, we'll share some ideas to approach it in the least-risky way. And if you never want to fast at all, you'll be glad to hear there are other ways to obtain its purported benefits. While intermittent fasting is often hailed by acolytes as the ONLY way to lose weight, promote metabolic flexibility, stabilize blood sugar and improve cardiovascular health, that's simply untrue. While some individuals find fasting or time restricted feeding to be non-stressful and beneficial, others' experience it as unpleasant and ineffective, or even as a cause of long term mental and physical harm.
Connect with Georgie and the Confident Eaters Coaches:
If intermittent fasting appeals to you, we'll share some ideas to approach it in the least-risky way. And if you never want to fast at all, you'll be glad to hear there are other ways to obtain its purported benefits. While intermittent fasting is often hailed by acolytes as the ONLY way to lose weight, promote metabolic flexibility, stabilize blood sugar and improve cardiovascular health, that's simply untrue. While some individuals find fasting or time restricted feeding to be non-stressful and beneficial, others' experience it as unpleasant and ineffective, or even as a cause of long term mental and physical harm.
Connect with Georgie and the Confident Eaters Coaches:
Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help to become a confident, sensible eater with 1:1 personalized attention, sign up here. Spoiler: There's no fasting in our program! We enjoy eating and get great results.
If you are someone who struggles with binge eating or emotional eating, be sure to check out Coach Georgie's other podcast Breaking Up With Binge Eating.
Additional Reading:
Channon, S., & Hayward, A. (1990). The effect of short‐term fasting on processing of food cues in normal subjects. International Journal of Eating Disorders, 9(4), 447-452.
Forbush, K., Heatherton, T. F., & Keel, P. K. (2007). Relationships between perfectionism and specific disordered eating behaviors. International Journal of Eating Disorders, 40(1), 37-41.
Ganson, K. T., Cuccolo, K., Hallward, L., & Nagata, J. M. (2022). Intermittent fasting: Describing engagement and associations with eating disorder behaviors and psychopathology among Canadian adolescents and young adults. Eating Behaviors, 47, 101681.
Placanica, J. L., Faunce, G. J., & Soames Job, R. F. (2002). The effect of fasting on attentional biases for food and body shape/weight words in high and low eating disorder inventory scorers. International Journal of Eating Disorders, 32(1), 79-90.
Cuccolo, K., Kramer, R., Petros, T., & Thoennes, M. (2022). Intermittent fasting implementation and association with eating disorder symptomatology. Eating disorders, 30(5), 471-491.
Pelz, M. (2022). Fast like a girl: A Woman’s Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy, and Balance Hormones. Hay House, Inc.
If you are someone who struggles with binge eating or emotional eating, be sure to check out Coach Georgie's other podcast Breaking Up With Binge Eating.
Additional Reading:
Channon, S., & Hayward, A. (1990). The effect of short‐term fasting on processing of food cues in normal subjects. International Journal of Eating Disorders, 9(4), 447-452.
Forbush, K., Heatherton, T. F., & Keel, P. K. (2007). Relationships between perfectionism and specific disordered eating behaviors. International Journal of Eating Disorders, 40(1), 37-41.
Ganson, K. T., Cuccolo, K., Hallward, L., & Nagata, J. M. (2022). Intermittent fasting: Describing engagement and associations with eating disorder behaviors and psychopathology among Canadian adolescents and young adults. Eating Behaviors, 47, 101681.
Placanica, J. L., Faunce, G. J., & Soames Job, R. F. (2002). The effect of fasting on attentional biases for food and body shape/weight words in high and low eating disorder inventory scorers. International Journal of Eating Disorders, 32(1), 79-90.
Cuccolo, K., Kramer, R., Petros, T., & Thoennes, M. (2022). Intermittent fasting implementation and association with eating disorder symptomatology. Eating disorders, 30(5), 471-491.
Pelz, M. (2022). Fast like a girl: A Woman’s Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy, and Balance Hormones. Hay House, Inc.
Kim, B., Joo, Y., Kim, E. K., Choe, H., Tong, Q., & Kwon, O. (2021). Effects of intermittent fasting on the circulating levels and circadian rhythms of hormones. Endocrinology and Metabolism, 36(4), 745–756. https://doi.org/10.3803/enm.2021.405
Varady, K. A., Cienfuegos, S., Ezpeleta, M., & Gabel, K. (2021). Cardiometabolic benefits of intermittent fasting. Annual Review of Nutrition, 41(1), 333–361. https://doi.org/10.1146/annurev-nutr-052020-041327
Wasserfurth, P., Palmowski, J., Hahn, A., & Krüger, K. (2020). Reasons for and consequences of low energy availability in female and male athletes: social environment, adaptations, and prevention. Sports medicine-open, 6(1), 44. https://link.springer.com/article/10.1186/s40798-020-00275-6
Fahrenholtz, I. L., Sjödin, A., Benardot, D., Tornberg, Å. B., Skouby, S., Faber, J., ... & Melin, A. K. (2018). Within‐day energy deficiency and reproductive function in female endurance athletes. Scandinavian journal of medicine & science in sports, 28(3), 1139-1146. https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.13030
Lee, S., Moto, K., Han, S., Oh, T., & Taguchi, M. (2021). Within-day energy balance and metabolic suppression in male collegiate soccer players. Nutrients, 13(8), 2644. https://www.mdpi.com/2072-6643/13/8/2644
Wasserfurth, P., Palmowski, J., Hahn, A., & Krüger, K. (2020). Reasons for and consequences of low energy availability in female and male athletes: social environment, adaptations, and prevention. Sports medicine-open, 6(1), 44. https://link.springer.com/article/10.1186/s40798-020-00275-6
Fahrenholtz, I. L., Sjödin, A., Benardot, D., Tornberg, Å. B., Skouby, S., Faber, J., ... & Melin, A. K. (2018). Within‐day energy deficiency and reproductive function in female endurance athletes. Scandinavian journal of medicine & science in sports, 28(3), 1139-1146. https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.13030
Lee, S., Moto, K., Han, S., Oh, T., & Taguchi, M. (2021). Within-day energy balance and metabolic suppression in male collegiate soccer players. Nutrients, 13(8), 2644. https://www.mdpi.com/2072-6643/13/8/2644
