CAUTION: This podcast discusses fasting and its advice may not be suitable for anyone with an eating disorder. If you have an existing health condition or are taking medication, always consult your healthcare practitioner before going for prolonged periods without eating.
When was the last time you had something to eat? Was the food consumed at a mealtime, or 'just because'? My guest today has a simple but powerful message that I believe could revolutionize your health. Dr Jason Fung is one of the world's foremost experts on intermittent fasting. He practices in Canada as a kidney specialist and in 2012, he co-founded America's first intermittent fasting clinic. He's published multiple international bestselling books and he runs a global online coaching program called Intensive Dietary Management. Dr Fung also works tirelessly to communicate simple messages with the public on his YouTube channel.
We begin this conversation by discussing how many unscheduled opportunities to eat there are in modern life. These days, it is normal to eat at your desk, in meetings, on public transport or even on the sofa at home. Yet, just a few decades ago, such habits would have seemed very out of place. Jason explains that the idea that it’s good to graze all day is unscientific and damaging – our bodies can only draw on our fat stores for energy when we’re not in a fed state. Our default should be not eating, with two or three meals planned in short windows over 24 hours. Instead, schools, workplaces and places of leisure are designed around opportunities to snack and for many of us, it's causing a host of problems.
Jason goes on to talk about why he believes that calorie counting isn’t the answer when it comes to getting your weight and health in check and why some foods are more fattening than others, even if they're equal in calories. Jason's approach is to encourage all of us to switch to what he calls ‘the right foods’ – whole, unprocessed foods, low in sugar and refined carbohydrates, which will not stimulate large amounts of a hormone called insulin. As a result, Jason says you'll be less hungry, less inclined to eat constantly and return your hormones to the way they're designed to work.
Jason is also a big fan of intermittent fasting for the right person and explains easy ways to practise it, the common mistakes and misconceptions, and reveals why the ‘rules’ aren’t as strict as you think. Whether you're already a fan of intermittent fasting, whether you're in the dark or whether you are someone who has yet to be convinced, I'd urge you to give this conversation a listen. Jason is a fantastic communicator who's helped countless people improve their health and well-being.
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Actionable Insights
1. Prioritize Whole, Unprocessed Foods
Focus on eating whole, unprocessed foods, regardless of their macronutrient content, as this is considered the most important dietary principle for health. This approach helps avoid the negative effects of highly processed items.
2. Reduce Sugar Intake
Minimize your consumption of sugar, especially fructose, as it is metabolized differently by the liver, leading to fatty liver, insulin resistance, and is more obesogenic than glucose.
3. Eliminate Refined Carbohydrates
Cut out refined carbohydrates from your diet, as they cause significantly higher insulin spikes compared to unprocessed carbohydrates, contributing to health issues.
4. Stop Constant Snacking
Cease frequent snacking throughout the day, as constant eating prevents your body from accessing and burning stored fat, which is crucial for weight loss and overall health.
5. Schedule Your Eating Times
Deliberately schedule specific times for your meals and only eat during those planned windows, making ’not eating’ your default state to prevent unscheduled and often unhealthy food consumption.
6. Begin Intermittent Fasting (14-16 Hours)
Start intermittent fasting by establishing an 8-10 hour eating window (e.g., 8-9 AM to 6 PM) and fasting for the remaining 14-16 hours, as this is an easy and safe way to allow your body to use stored energy.
7. Avoid Overeating Post-Fast
Do not view fasting as permission to overeat or consume unhealthy foods during your eating window, as it’s crucial to combine fasting with healthy, nutritious, whole foods for effective results.
8. Combine Fasting with Healthy Diet
Integrate periods of fasting with a diet of healthy, nutritious, whole foods, recognizing that both what you eat and when you eat are equally important for achieving health and weight goals.
9. Consume Acidic Foods with Carbs
Pair acidic foods like vinegar, lemon juice, or fermented foods with carbohydrates to significantly lower their glycemic and insulin response. Acids deactivate salivary amylase, reducing starch breakdown.
10. Eat Carbohydrates Last in Meals
Shift the order of your food intake by consuming protein and fat first, and carbohydrates last, within a meal to reduce the insulin response and promote satiety.
11. Drink Non-Caloric Beverages While Fasting
During fasting periods, stick to non-caloric drinks such as water, teas (including herbal), and coffee, as these have minimal hormonal impact and support the fasting state. A small amount of cream in coffee is generally acceptable.
12. Consult Doctor for Diabetes Medication
If you are taking medication for type 2 diabetes or other blood sugar-lowering drugs, always consult your healthcare professional before starting any fasting regimen, as it can dangerously lower blood glucose levels.
13. Maintain Muscle Through Exercise
Understand that muscle loss is primarily due to lack of use, not fasting; therefore, engage in regular exercise to preserve and build muscle mass, especially during periods of weight loss.
14. Incorporate Monotonous Meals
Consider eating more monotonous meals, as the reduced hedonic (pleasure-giving) effect of repetitive food choices can help you eat only until satiety, preventing overconsumption.