Intermittent Fasting: practice it correctly and without suffering to gain health in your daily life.

Intermittent fasting (IF) is a powerful tool to improve your health and feel much more vital every day, thanks to its effects on our mitochondria, responsible for generating energy in our cells, and the improvement of metabolic flexibility.

I'll explain how:

Fasting and mitochondria: boosting cellular energy

Intermittent fasting (IF) acts on the mitochondria, the "internal batteries" of our cells, improving their performance and thus avoiding that annoying feeling of constant fatigue that so many people suffer from.  throughout the day.

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During periods without food, a process called mitophagy occurs, where damaged mitochondria are eliminated, allowing the creation of new and more efficient ones.

Through AI we allow this mitophagy to occur more frequently and with higher quality, leading to consistent energy and greater mental clarity.

In addition, by accustoming the body to burning fat as its main source of energy , the dependence on glucose is reduced, minimizing energy spikes and dips and decreasing oxidative stress . This results in less cell damage and a delay in cellular aging. A reduction in inflammation is also observed thanks to digestive rest.

Metabolic flexibility: key to successful fasting

Metabolic flexibility is the body's ability to switch between using glucose and fat as an energy source. Improving this flexibility allows us to go longer without feeling hungry and the irritability that comes with it, as well as freeing the body from our current dependence on carbohydrates.

Tips to improve it include:

• Gradually reduce simple carbohydrates in your diet and increase healthy fats such as avocado, nuts and olive oil.
• Start with short fasts , such as 12:12, to adapt progressively.
• Allow yourself odd days of breaking your fast or a longer feeding window to reduce prolonged metabolic stress.
• Perform moderate physical activity , such as walking or yoga, while fasting to stimulate fat burning.

Remember: if your diet is based on a high consumption of ultra-processed foods, your metabolic flexibility will have been reduced and you will have to change your diet before practicing fasting or your body will lack the appropriate nutrients to carry it out in a healthy way.

Types of Fasting: Find the One That Works for You

There are different types of intermittent fasting, each with particular benefits:

• Fasting 12:12 (twelve consecutive hours of fasting and twelve hours of being able to eat):

Ideal for beginners, it improves AI tolerance and benefits the intestinal microbiota.

• Fasting 16:8 (sixteen hours of fasting in a row and 8 of being able to eat):

Improves energy, body composition, autophagy and insulin sensitivity.

• 5:2 Fasting (five days of normal eating and two days of fasting per week):

Reduces low-grade inflammation by alternating days of calorie restriction with days of normal eating. Benefits the HHA (hypothalamus-pituitary-adrenal) axis by not generating constant stress.

• Prolonged fasting ( more than 24 hours of fasting):

Maximizes mitophagy, but requires supervision to avoid imbalances.

How to get started with intermittent fasting

To start with AI safely and effectively, it is recommended:

• Assess your baseline : Consider your stress level and your susceptibility to blood sugar drops.

Do you have high stress levels? Opt for short fasts.

Are you prone to blood sugar drops? Adjust your diet before you start.

We have already mentioned that if your diet is based on ultra-processed foods, you should adjust it before starting the fast.

• Choose a suitable time : Start with 12:12 and gradually adjust.
• Plan your meals : Ensure you eat nutritious foods, healthy fats and protein during your feeding window to keep you feeling full.
• Prioritize nutrient-dense foods and avoid simple carbohydrates.
• Hydrate : Stay adequately hydrated with water, infusions and broths to maintain electrolyte balance.

Risks and when to avoid intermittent fasting

AI is not suitable for everyone. It is recommended to avoid it in situations such as pregnancy, breastfeeding, chronic fatigue, eating disorders or uncontrolled hormonal disorders.

Signs that AI may not be right for you include extreme fatigue or hormonal problems and practiced carelessly it can lead to muscle loss, hormonal imbalances and drops in blood glucose.

This is why you should do it carefully, following the guidelines set out and consult a professional in any case of doubt.

Advanced Strategies to Optimize Fasting

To enhance the benefits of AI, advanced strategies can be incorporated such as:

• Synchronization with the circadian rhythm : Fasting at night improves sleep and metabolic efficiency.
• Fasting workouts : Low-intensity activities on an empty stomach boost fat burning and autophagy.
• Strategic supplements : Fat-soluble vitamins, magnesium and antioxidants can complement the benefits of AI. In my opinion, Baïa's Well Blend is a perfect option to break the fast in the morning, ensuring that your body receives the nutrients necessary for its optimal functioning.

In conclusion, intermittent fasting can be a powerful tool to improve daily health and energy. With a progressive and tailored approach, it can offer significant benefits, always with the guidance of a professional if necessary.