Intermittent Fasting: My Personal Success Story

I’ve been experimenting with different intermittent fasting (IF) schedules for over 4 years now, and I can proudly say that I have found a fasting routine that works best for me. Here’s a breakdown of my personal fasting journey and the benefits I have experienced.

My Fasting Schedule

Currently, I follow a fasting window from 8 PM until noon the next day, with no breakfast. For me, skipping breakfast is a bit challenging, but I find that eating a light meal at around 6 PM, having a lunch at noon, and possibly a small snack around 2 PM keeps me satisfied while still allowing me to adhere to my fasting schedule.

On workout days, which are typically 3-4 times a week, I break my fast after lifting with a shake or a very small meal, bringing my fasting window down to about 16 hours. This flexibility is crucial in my routine, as lifting weights requires some post-workout nutrition.

There are also weeks where I indulge a bit more and opt for a 36-hour fast to give my digestive system a break, especially around the holidays.

Easiest Fasting Window for Me

My easiest fasting window so far has been from lunch on weekdays to lunch the next day. On weekends, it's much simpler to manage a 36-hour fast. Finding a consistent window that works with my lifestyle has been key to my adherence to intermittent fasting.

Benefits of Intermittent Fasting

Intermittent fasting offers a myriad of benefits that have had a significant impact on my overall health and well-being. Some of the benefits I’ve experienced include:

Better Brain Chemistry: Fasting has led to improved neurogenesis and increased brain-derived neurotrophic factor (BDNF) production. Better Blood Chemistry: Positive changes in lipid profile, including reduced triglyceride levels, improved insulin sensitivity, and reduced inflammation. Lipid Profile Improvement: My triglycerides and insulin sensitivity have improved, which reflects a healthier body metabolism. Weight Management: Intermittent fasting has helped me maintain a healthy body weight and manage my weight effectively. Lifespan Extension: Studies have shown that intermittent fasting can extend lifespan in laboratory animals, and there are hopes that similar effects can be achieved in humans. HGH Production: Human Growth Hormone (HGH) production is enhanced by fasting, which aids in metabolizing fat more efficiently.

Moreover, the benefits of intermittent fasting are comparable to those of long-term calorie restriction, but the flexibility of the fasting window makes it easier to adhere to over the long term. There are no feelings of deprivation, which is a significant advantage for those who struggle with strict dietary regimens.

Noting that the last few hours of fasting can be the most beneficial, I’ve found that it is challenging initially but gets easier with time. Regularly experimenting with different fasting schedules and finding the one that suits my lifestyle is the key to my sustained success with intermittent fasting.