The Health Benefits of Intermittent Fasting: A Holistic Approach to Wellness

Introduction

Not going to lie I used ChatGPT and the like to help write this article. However IF is something I combined with carnivore to help keep my weight down and regulate my insulin levels. IF can be useful, even for those not on a carnivore diet but in my experience the lower carb you are the easier it is to maintain fasting as the fat adaptation reduces hunger and keeps energy levels higher.

Intermittent fasting (IF) has gained immense popularity in recent years, and for good reason. This dietary approach doesn't focus on what you eat but rather when you eat. By cycling between periods of eating and fasting, intermittent fasting offers a host of health benefits that go beyond just weight loss. In this article, we will explore the multifaceted advantages of intermittent fasting for your physical and mental well-being.

1. Weight Management

One of the most well-known benefits of intermittent fasting is its ability to aid in weight management. When you practice IF, your body enters a state of calorie deficit during fasting periods, which can lead to reduced overall calorie consumption. This, in turn, may help you shed excess pounds and maintain a healthy weight. Additionally, IF has been shown to enhance fat loss while preserving lean muscle mass, promoting a more favourable body composition. Personally I am not sold on the method of weight loss being calories in vs calories out.

I don't think there is a definitive answer to this as some others have suggested. We are not machines and we don't use energy in the way calories get measured. I think calories can be a useful measure but again, as others have said, not all calories are equal to the human body.

You eat a steak with lots of fat and protein your insulin doesn't get spiked and you are less likely to store excess nutrients as fat and are more likely to be consistently in ketosis and burn off fat stores. Drink a full sugar coke and eat a cookie your insulin spikes and you are more likely to store excess energy as fat and less likely to burn it off. Eat your food during a shorter time window and again your insulin is likely to be down regulated for longer and increase fat burn, which is why IF can help.

Homoeostasis of fat stores is far from that simple and there's lots in play, whilst our bodies don't understand calories I think it's likely that energy consumed but also the energy source (fat/carbs/protein) plays a role.

That being said my experience is mixed.

I gain weight most easily if I consume carb containing products like sausages or yogurt, even if I haven't increased my caloric intake. I have lost lots of weight without tracking calories and seemingly not eating in caloric deficit.

When I'm close to my ideal weight I've not lost weight whilst running 50 miles a week and eating strict carnivore but if I decrease my food intake and introduce IF I can still lose weight.

2. Improved Insulin Sensitivity

Intermittent fasting can significantly improve insulin sensitivity, a key factor in preventing and managing type 2 diabetes. When you fast, your body becomes more efficient at using insulin to regulate blood sugar levels. This helps lower the risk of insulin resistance and associated health issues, including obesity and heart disease.

3. Heart Health

Research suggests that intermittent fasting may have a positive impact on heart health. It can lead to reduced risk factors such as high blood pressure, elevated cholesterol levels, and inflammation. Lowering these risk factors can decrease the likelihood of cardiovascular diseases and improve overall heart function.

4. Cellular Repair and Longevity

During fasting, your cells initiate a process called autophagy, which is essentially a cellular clean-up mode. This process involves the removal of damaged or dysfunctional components within your cells. By enhancing autophagy, intermittent fasting may contribute to cellular repair and longevity, potentially reducing the risk of age-related diseases.

5. Cognitive Function and Brain Health

IF has been linked to improved brain health and cognitive function. Fasting triggers the production of brain-derived neurotrophic factor (BDNF), a protein that supports brain health by promoting the growth of new neurons and enhancing cognitive function. This may lead to improved memory, focus, and mental clarity.

6. Reduced Inflammation

Chronic inflammation is a root cause of many health problems, including autoimmune diseases, cancer, and obesity. Intermittent fasting has been shown to reduce markers of inflammation in the body. By mitigating chronic inflammation, IF may contribute to a lower risk of developing inflammatory conditions.

7. Enhanced Metabolism

Intermittent fasting can boost your metabolic rate by increasing the production of norepinephrine, a hormone that helps burn fat and calories. A faster metabolism can make it easier to manage your weight and maintain a healthy body composition.

8. Simplicity and Flexibility

One of the most appealing aspects of intermittent fasting is its simplicity and flexibility. Unlike many other diets that require strict food restrictions, IF primarily focuses on when you eat. This makes it easier for many people to incorporate into their lifestyles, and it can be adapted to suit individual preferences and schedules.

Conclusion

Intermittent fasting is more than just a trendy diet; it's a holistic approach to health and wellness. Its numerous benefits extend beyond weight management to encompass improved insulin sensitivity, heart health, cellular repair, cognitive function, reduced inflammation, enhanced metabolism, and more. Before starting an intermittent fasting regimen, it's essential to consult with a healthcare professional, as individual needs and circumstances may vary. Nonetheless, for many, intermittent fasting offers a sustainable and effective path to a healthier, more vibrant life. IF can working best when used in conjunction with a low carb diet.

Here are some references on IF:

1. Weight Management:

   • Reference: Varady, K. A., Bhutani, S., Klempel, M. C., Kroeger, C. M., & Trepanowski, J. F. (2013). Alternate day fasting for weight loss in normal weight and overweight subjects: a randomized controlled trial. Nutrition Journal, 12(1), 146.

2. Improved Insulin Sensitivity:

   • Reference: Halberg, N., Henriksen, M., Söderhamn, N., Stallknecht, B., Ploug, T., Schjerling, P., ... & Madsbad, S. (2005). Effect of intermittent fasting and refeeding on insulin action in healthy men. Journal of Applied Physiology, 99(6), 2128-2136.

3. Heart Health:

   • Reference: Tinsley, G. M., & La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition Reviews, 73(10), 661-674.

4. Cellular Repair and Longevity:

   • Reference: Alirezaei, M., Kemball, C. C., Flynn, C. T., Wood, M. R., Whitton, J. L., & Kiosses, W. B. (2010). Short-term fasting induces profound neuronal autophagy. Autophagy, 6(6), 702-710.

5. Cognitive Function and Brain Health:

   • Reference: Mattson, M. P., Moehl, K., Ghena, N., Schmaedick, M., & Cheng, A. (2018). Intermittent metabolic switching, neuroplasticity and brain health. Nature Reviews Neuroscience, 19(2), 63-80.

6. Reduced Inflammation:

   • Reference: Faris, M. A. I., Kacimi, S., Al-Kurd, R. A., Fararjeh, M. A., Bustanji, Y. K., Mohammad, M. K., & Salem, M. L. (2012). Intermittent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjects. Nutrition Research, 32(12), 947-955.

7. Enhanced Metabolism:

   • Reference: Zauner, C., Schneeweiss, B., Kranz, A., Madl, C., Ratheiser, K., Kramer, L., ... & Schneider, B. (2000). Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. The American Journal of Clinical Nutrition, 71(6), 1511-1515.

Tempo 10k - you regret the things you didn't go for

I did Tempo 10k in Eastbourne at the weekend and I ran 39.30, down from 39.55 last year, and this year it was much hotter than I like and there was a strong headwind going to the hill. 

I don't look at my watch ever really, certainly not while racing. I've made the mistake before of missing out on times because I have been following my watch or I've gone too fast sticking to what I think I should be able to do rather than what I can do. I bring this up as at the start of the 10k the wind was behind us and the lead group set off fairly slowly so I tucked in at the back and dropped off when they picked up the pace. The result was me running 5k PB pace from a flat course at the start of a hot, hilly 10k. Not that I realised at the time. 

I found myself with the option of going for it and having a chance of 5th or hanging back and going for 7th again, as that's where I came last year. I didn't realise this at the time either but I decided to go for it, I was feeling good and it didn't feel too hot. Myself and one other basically went back and forwards until 8k. At this point I had overtaken him and was in 5th and chasing down 4th and then on the downhill everything just went. I think I overheated and I probably had set off too quickly. I was disappointed to finish down in 10th but upon reflection I gave it go. 

So I went for it and didn't have it on the day. Given the conditions I was never on for a PB anyway so I didn't really lose anything by giving it a go but had I not tried would I have been wondering what could have been. 

Diary Entry - Monday 25th

This is just going to be a short log of my training for today. It's to hold me accountable but mostly for me to review and gain confidence from. I focused a lot on recovery today after a 10k race yesterday, used massage gun, compression tights, active recovery at a slow pace and as the days are drawing in I used bright light exposure. 

I started the day off running about 2k with the dog stopping to sniff, my wife normally does this but is poorly at the moment. 

I then had the morning and afternoon school runs with my daughter on the scooter. Both were a relaxed pace and felt surprisingly good. I took the dog for a walk at lunchtime and enjoyed the midday sun. 

I did a small strength workout, focusing on my arms first thing and another during a meeting I listen into in the afternoon that included core work. I also have an airofit so work that into my day as well. 

I focused on listening to a few mindset podcasts and audiobooks to focus on my mental health. Weight wise I had a new lowest weight in 9 months at 146 but I'm still recovering from the race so that might dip back up. IF wise, of course sticking to Carnivore, I ate 2 meals, breakfast at 9 and lunch about 11 and felt pretty good and full all day. 

In the evening I had my running club but it was just a social plod. It worked out to about 11km. Monday does tend to be a bigger day for me, normally the biggest in my week and mostly felt good despite the 10k. 

A Training Update

I wanted to get back posting so here it is. Unfortunately I got sidetracked by a death in the family. If nothing else it reasserted my ambition to be as healthy as possible. 

In physical side of things is going relatively well. I did set a new summer course PB a few weeks ago at parkrun and a course PB on a 10k at the weekend, though I faded in the last 2k and could have, should have, finished as high as fifth. Still there is next year and I'll continue to trust and enjoy the process. Make your hero the person you are going to be in a year and do the activities that will get you there. 

It's been a rollercoaster but I'm mostly on the right track to get into real PB shape and with winter coming really feel I could set some good times. I do need to work on my ability to cope with heat though! I'm enjoying my running and consistently running 50 miles per week with 1 and half speed sessions, strength training is happening regularly for around 45 minutes a day, much like my running broken into micro sessions and of course my diet is as clean as can be with meat only and water. 

I think the next area for me to focus on is the mental side. Mindset, and not just in running, but in general. There are several facets about this that interest me that I'll try and share but for now I'll try and get that YouTube video reviewing my races since February created. 

My training philosophy

A lot of my tainting philosophy comes from the book Primal Endurance. I was drawn to the book because of its low carb and evolutionary roots. It was, at least in part, this book that helped guide me to barefoot shoes and barefoot drills, slower training and various essential strength training exercises. So here is a review of the book. 

"Primal Endurance" by Mark Sisson and Brad Kearns is a comprehensive guide that challenges the conventional wisdom about endurance training and offers a holistic approach to improve fitness, health, and longevity.

The authors advocate for a primal lifestyle that includes a high-fat, low-carbohydrate diet, reducing chronic stress, and incorporating low-intensity training. They argue that the traditional endurance training model, which focuses on high-volume, high-intensity workouts and a high-carbohydrate diet, can lead to burnout, injury, and chronic inflammation.

The book is well-researched, and the authors provide scientific evidence to support their arguments. They also include practical advice on how to implement their approach, including meal plans, workout schedules, and lifestyle tips.

One of the strengths of the book is its emphasis on building a strong foundation of aerobic fitness before incorporating high-intensity workouts. The authors argue that this approach can help prevent injury and burnout while improving overall health and fitness.

Another strength of the book is its focus on the importance of rest and recovery. The authors stress the need for adequate sleep, stress management, and active recovery to prevent overtraining and promote optimal performance.

Overall, "Primal Endurance" is an informative and practical guide for anyone looking to improve their fitness, health, and longevity. The authors provide a compelling argument for their approach and offer practical advice for implementing it. However, the book may not be suitable for everyone, particularly those who are heavily invested in the traditional endurance training model however they would mostly likely be the people with the most to learn from it.

1st finisher and 17:53!

So a massive confidence boost before the half marathon next week, I have completed 4 parkruns in Feb and all 4 are the fastest I have ever done. I also have completed 8 volunteers in the month as well. To top things off I was first finisher at parkrun for only the second time in 235 runs. 

This time I was recording a video which you can find on the YouTube channel linked on the right. Naturally this was fasted that morning and all done on the carnivore diet wearing my Altra Carbons. My next target is now the Eastbourne half. Whatever will be will be and just going to see what I can do without really training for a half. 

lunchtime walks

Before beef burgers for lunch a walk / run to get outside and away from the screen is great for mental and physical health. 

Lucky to live near some wonderful views. 

lovely walk

An Average Day Carnivore Runner

 Hmm looks like I forgot to include lunch (1 burger) around midday and dinner (2 burgers) around 3-4pm. 

I have a video discussing more details on YouTube

My journey to a sub 18 parkrun through the carnivore diet

I have been thinking about this post for a while and starting the YouTube channel made me think it was time, the next question was where to start the post from. I figured the best place to start would be around 2009. I will be breaking this down by running / weight and creating video content for that as well with more details. Well hopefully.

Pre 2009 – Boring stuff

No real running and since about 16 weight was between 16-20 stone and I had tried things like low calorie diet to lose the weight but it always came back on faster than I could keep it off. 

Me before any weight loss, bigger than my pregnant wife!

2009 to 2012 – The Ledderhose Years

Most people won’t have heard of the condition called Ledderhose disease / plantar fibromatosis but it dominated my life between 2009 and 2012. The condition is when a non-cancerous tumour presents in the base of the foot. Often described as painless this is often not the case of many patients and for me it started to become painful in around 2009. At its worst the nodule was pushing into a nerve in the arch of my foot causing pain and shooting sensations up my leg, like stepping on lego with every step. I was even using a walking stick a lot of the time to take some of my considerable weight off the foot. 

I went through various treatments and in the end had radiotherapy that put the pain into remission, I still have the lump in my foot and standing around all day can still trigger it but running seems to be ok for it. 

2013 to 2014- A failed attempt

After 67 min 10k

In 2013 I started running a little but followed standard dietary guidance. My weight got down to around 15 stone, I think, but I used running as an excuse to eat extra, even if it was a pre run banana. I started my parkrun journey at around 33 minutes and managed to break 30 minutes once. I also took part in a 10k race and finished in around 67 minutes. 

At this time however running didn’t become a habit, in 2014 we moved house, other priorities took over and my weight went back up to at least 18 stone. At a Christmas party my wife said we both needed to do something about our weights and a little research later we started low carb. 

2015 to 2016 – Riding the wave of beginners luck 

In 2015 the weight flew off with low carb and I kept riding the wave, my 5k time trials and eventually parkrun times kept coming down and down. To me it was shocking, my original aim was consistently sub 30 and by the end of 2015 I had a sub 20 and a 42 minute something 10k under my belt. I was one of those annoying people that would go flying past you with a running buggy with my daughter asking why we were going so slow today. 

My Weight loss in 2015 using Low Carb

2016 kicked off with my first half marathon and I got round in around 1:34, remember my 10k time on a normal diet was 1:07. I was thrilled, training kept going well although I had niggles throughout. Shin splints, ITB pain, runners knee, I had most things! By the end of the year I had a PB of 19:14 at parkrun and 1:30:10 over the half marathon and even did a sub 20 at parkrun with the running buggy. Life was good. 

2017 to 2018 – Dark days on injury and some weight gain

With Everything going so well we entered Brighton Marathon and things spiralled out of control from here. Honestly I probably started to introduce too many nuts, too much fruit and cream and much weight started to come back on a little. Especially as marathon training completed busted my knee and I basically has to resort to cycling a lot. Physical therapy, strength training and everything I tried didn’t work and I basically missed 2017 and 2018 with my knee injury until December when I picked up a pair of Freet shoes. 

Me slightly chubby in 2018 whilst injured and eating too many carbs. 

2019 – Barefoot running to the rescue 

Going low carb changed my life in 2015 but finding minimalist shoes, and I do sometimes go barefoot, got me right back on track. I struggled much more to get my weight down and although I broke 21 minutes it was hard work but I was running again and things were going well. My weight was not perfect but was far more sensible than when I was injured. Around this time I also trained to be a fully qualified running coach under the England Athletics training schemes.

Running a 10k in Vibrams

2020 – Lockdowns and fasting 

Like many people my mental health suffered with lockdowns but I kept getting out for fresh air by doing some gentle plods. As soon as club sessions were allowed we returned keeping in line with whatever restrictions were in place. Still not happy with my weight in 2020 I used various types of fasting and thought that I had found the solution. I was losing weight easily and mostly felt good. I can’t remember why I stopped fasting but once I did it seemed impossible to get going again. 

2021  - now – The Carnivore Journey, return of parkrun

Around Easter 2021 I yet again found myself with my weight increasing. Now it was not high carb bad but still around 14 ½ stone, which coinciding I am only 5’9 is not great. Honestly not sure how I got there again, likely a combination of too many carbs through fruit and dairy and too many low carb treats. I decided to give carnivore another crack and started weight training as well. 

I always seem to do better the lower carb I go and after starting in Feb at around 205lbs by the end of the year I was down to 150lbs. Sticking to meat only my weight has not gone above 155lbs but as soon as I allowed fruit and yoghurt (feeling sorry for myself when I had an infected back) I did reach 165 and learnt my lesson. I am now pretty stable around 147lbs 

I will do a more details review on all these things including what I do eat on Carnivore but it is mainly beef, sometimes some lamb mince and pork belly or bacon and for variety I do have some cheese and salt everything to taste. I only drink water but have never been a fan of much else anyway. In terms of running I continued to be injury free through using barefoot shoes by various brands. When parkrun returned in around August 2021 I was in about 23 minute shape but through the weight lost with carnivore and the motivation of parkrun I was back under 20 minutes for the first time in 5 years by December and hit 19:37 in Feb 2022. 

In March 2022 I had the back cyst infection that required surgery and was either at reduced or no running for around 2 months and gained the weight mentioned above. I came back to parkrun in about 22 minute shape and we were onto the slower summer route. By August I was feeling in good shape and had found Altra’s. Whilst I love my barefoot shoes I do find I am quicker with at least a little padding under food and the foot shaped toe box and zero dropped seemed to be great for me. So we headed to another local parkrun which is known for being pretty fast and I ran my first PB in 6 years with a sub 19. 18:57. I was pumped. 

Back on my usual course I then got my first ever first finisher and the next week broke my PB even though we were on the slower route in late September. Come October I set a PB of 18:17, then I got a cold and never really got back in form. I mean I was still running well and took my 10k PB down to 39:57 and then 39:30, though the latter was on a fast course and should have been quicker. I eased off the gas for December and reminded myself just to enjoy running and training and forget about the times. 

January 2023 and I was feeling strong again. I had one of my best ever runs on a very windy day running 18:29 on 14th January. I knew I was in PB shape as the conditions were horrid. Sure enough at the end of Jan I smashed all targets and ran 37:58 for 10k and then Feb 2023 has been awesome and has seen me set my 3 fastest ever times (with one Saturday left) and included my first ever sub 18, running 17:59. 

So I am still, hopefully going strong. My plan is to enjoy training and see where things go. I have a half marathon coming up but I am still just training as I feel I haven't done longer than 10 miles in a single run but have done 14 miles in a day and back to back days of 10,10,12,6,14. Assuming conditions are good, and taking into account the steep hill, I want a time of under 90 minutes but it will be what it will be and worst case a good training run. 

Sub 18 parkrun

 So today, despite windy conditions I made it and ran what I had threatened to do the last few weeks, a sub 18 minute parkrun (according to the time keeper it was 17:59.8. Phew happy to strike whilst the iron is hot, one more chance next week before having the Eastbourne half the next week and then likely needing to recover for at least the next week. Also have a few busy weeks at the start of April. 

So I am officially now a sub 18 minute parkrunner and it is in no small part thanks to the carnivore diet and of course the support of my family :-D 

If you want more details check out my YouTube channel where I am starting to document this stuff as well. 

parkrun PB!!! 18:02!!!

So on Saturday I set a new parkrun PB, I thought I had this sort of time in me but conditions have been so windy or icy or I have been tired that I hadn't had the day to do it. This time things came together and I finished in 18:02. 

Of course I am annoyed that I didn't find the 3 second more needed to break 18 but surely now that is just a matter of time. In terms of details, pre race I had fasted as usual and had been on an even stricter carnivore kick for a few days having dropped cheese and bacon and purely eating beef with some lamb. I had had a stomach bug on Monday night and Tuesday morning so had taken the day off work and running and only ran a mile on Wednesday but felt great by Thursday and did some hill reps. 

On the morning I was fasted and had done a mile walk with the dog followed by a 2.5 mile run down to parkrun as a warm up. I did race in my Altra Carbons as I was generally feeling good. At the start I was thinking there were quite a few quick runners around forgetting just how quick I cam now. 

As it turned out myself and Isaac set off at the front with Aleix close behind in 3rd, though by 1km I was fairly sure it was going to be a first or second place. I probably did feel like I was pushing slightly too hard to stay with him but equally he was taking all the wind for me and I didn't have much to lose my trying to hang with him. I felt strong around 3k and actually tried to kick into the lead but Isaac came back past and gradually ramped up the pace, I started to drop off around 4km and my legs started to feel heavy, might have been the hill reps, the dodgy tummy, the lack of sleep (my wife had a cough) or perhaps just the pace we ran the 4th km in (3:30!!). Anyway I pushed as hard as my little legs would allow in the final km and came over the line in 18:02. 

I am chuffed with 18:02, a 15 second PB when I run most weeks and am already this quick is pretty good but at the same time would have loved those 3 seconds. I then did barcode scanning and the 2.5 mile jog home to have my beef for breakfast.