Elon Musk did it. His predecessor, former Twitter CEO and co-founder Jack Dorsey (now X) reportedly did the same. Evernote’s Phil Libin and Y Combinator’s Daniel Gross are also reportedly ditching meals in favor of an increasingly popular eating pattern: intermittent fasting.
Maybe you already limit your eating time to six to eight hours a day. Or you may abstain from sex 24 hours a day a few days a week. If you don’t do this, chances are more than a few of your colleagues do.
A growing body of research shows that intermittent fasting has many health benefits. But how does a fasting diet affect your performance at work?
“From an evolutionary perspective, fasting is when your brain works best,” says Dr. Mark Mattson, author of Fasting. The intermittent fasting revolution Professor of Neuroscience at Johns Hopkins University School of Medicine. “If you’re a wild animal that’s been deprived of food for days on end, your brain and body better be in top shape or you’re not going to survive.”
What does intermittent fasting do for those of us trying to survive in the wilderness of the concrete jungle?
Is intermittent fasting healthy?
Many people believe that intermittent fasting can lead to weight loss. Some studies show it can protect against cancer, dementia, heart disease and diabetes, and even help slow down the aging process overall.
The basis for all these benefits may be improved insulin sensitivity and reduced inflammation. Your body responds better to insulin (the hormone that regulates blood sugar) when you fast. With better overall blood sugar control, less circulating sugar is burned, and the body switches to burning fat.
Better blood sugar control and less body fat may equal less overall inflammation, which appears to play a role in many aging-related diseases.
How quickly does intermittent fasting work?
Trying to prevent dementia that might not affect you for decades might be reason enough to reschedule your meals. But could intermittent fasting also give you an advantage before then?
There aren’t many studies on the more direct effects of fasting on brain performance in humans. But animal studies show many examples of benefits.
Studies in mice showed increased levels of brain-derived neurotrophic factor (BDNF) within weeks of the new regimen. This brain molecule plays a role in learning, memory and forming new connections in the brain. BDNF also suppresses depression and anxiety.
“Once animals adapt to intermittent fasting, we see anxiety levels drop, which allows them to focus better, and then we see improvements in learning and memory,” Mattson said.
Better learning and memory on an empty stomach may sound counterintuitive. Many people will say that they simply cannot think straight on an empty stomach. This doesn’t seem to be very conducive to staying on top of things in the office. But these feelings are fleeting.
“You have to get used to it,” Mattson said. “It’s like exercise: If you start running without exercising, you’re not going to feel great at first. It takes a few weeks to a month for your system to adapt.
Once your body is forced to start burning fat instead of sugar for energy, the fog clears as you focus. Fasting can also improve sleep because you can complete digestion earlier in the day. Better sleep has many benefits, including a sharper mind.
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set yourself up for success
There are several different types of intermittent fasting plans. One method is to set a six- to eight-hour eating window, getting all of your day’s calories within a specific time period (such as 10 a.m. to 6 p.m.). drinks.
Another option: fast 24 hours a day or two a week. The third method is to choose two or more days a week to eat only 500 calories, and eat normally on the other days.
Before you get started, remember that “it’s not for everyone,” says Caroline Susie, RDN, spokesperson for the Academy of Nutrition and Dietetics. “If you’re pregnant, breastfeeding, taking insulin for diabetes, or have a history of eating disorders, we don’t want to go down this route.”
If you are not sure whether this is safe for you, talk to your doctor. When you’re ready, try these tips:
Start with small things
If you usually eat three square meals during all your waking hours, with snacks in between, suddenly fasting for 18 hours a day might be a little difficult at first. Start with a 12-hour eating window, say from 6 a.m. to 6 p.m., and narrow that window a little each week.
Don’t forget nutrition
Some people think they can eat whatever they want during the window. If you want to feel your best while fasting and reap all the health benefits of this lifestyle, eating a balanced diet rich in fruits, vegetables, fiber, whole grains and lean protein, says Suzy, “will keep you in shape.” for success. “
Remember to replenish water
You can drink all the water you want during your fast, and you should: “Some people experience headaches when they are dehydrated and misunderstand this as a side effect of fasting.”
More information about healthy eating:
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