Intermittent fasting: Practice it correctly and without suffering to g

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.

As?

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

Thanks to AI we allow this mitophagy to occur more frequently and with higher quality, which leads to a constant energy and greater mental clarity.

In addition, by accustoming the body to burn fat as your main source of energy, glucose dependence is reduced, minimizing energy ups and downs and reducing oxidative stress. This results in less cell damage and a delay in cellular aging. A reduction in inflammation 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 associated mood irritability, and also frees the body from our current dependence on carbohydrates.

Tips to improve it include:

Gradually reduce carbohydrates simple in the diet and increase healthy fats such as avocado, nuts and olive oil.
Start with short fasts, like 12:12, for adapt progressively.
Afford individual days of breaking the fast or with a longer feeding window to reduce prolonged metabolic stress.
Carry out moderate physical activity, such as walking or yoga, in a fasting state 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 need 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 fasting in a row and 8 hours being able to eat food):

Improves energy, body composition, autophagy, and insulin sensitivity.

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

Reduce low-grade inflammation by alternating days of calorie restriction with days of normal eating.It benefits the HPA (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:

Evaluate the starting point: Consider your stress level and your propensity for 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've already mentioned that if your diet is based on ultra-processed foods, you should adjust it before starting the fast.

Choose a suitable schedule: Start with 12:12 and adjust little by little.
Plan meals: Ensures intake of nutritious foods, healthy fats and proteins during the feeding window to maintain a feeling of satiety.
Prioritize nutrient-dense foods and avoid simple carbohydrates.
Hydrate yourself: Maintain adequate hydration with water, herbal teas, 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 changes.

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

That is why you must do it carefully, following the guidelines markand 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 workoutsLow-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, Well Blend Baïa is a perfect option to break your fast in the morning, ensuring that your body receives the nutrients it needs for optimal functioning.

In conclusion, Intermittent fasting can be a powerful tool for improving daily health and energy. With a gradual approach tailored to each individual, it can offer significant benefits, always with the guidance of a professional if necessary.