In this week’s IF Insider:
In this issue we answer a question submitted by one of our readers: I see some experts talking about the benefits of a weekly ‘cheat day’ when doing intermittent fasting, but I’m not sure about this. Can I practice intermittent fasting with a cheat day?
As always, we will get you up to date on what Denise and Ellen are currently reading. For our paid subscribers, in this issue’s Research Spotlight we will follow up from our last report on the controversial article published in a mainstream medical journal refuting intermittent fasting’s effect on weight loss. We are again looking at this study because we want to explain the major flaw, which will expand your understanding of why some people sometimes don’t initially get good results from intermittent fasting. This study, because it goes against other evidence, is still getting a lot of news exposure, and we want to be sure you are well informed on why the study got the results it did.
Plus our paid subscribers also get one of Ellen’s recipes each month and access to a live Q&A call. If you are a paid subscriber, we hope you have already tried this month’s recipe, The BEST Spaghetti and Sauce. This is the most flavorful, easy to make pasta you will ever eat! The pasta is prepared so it actually soaks into the sauce, instead of just landing in a sauce pool on the top.
The paid option also includes a monthly live Q&A call with Ellen and Denise held on the second Tuesday of each month at 12 Noon Eastern (9 AM Pacific) time. The next call is on Tuesday, November 10.
We also recently announced the launch of our Fast Factor Intermittent Coaching Certification program which begins on November 5th and we are still accepting applicants. See below for the latest info and how to apply.
Plus, our free intermittent fasting Facebook group is quite active, as well as our Fast Factor Circle membership. Just click the link here to become a member of our exclusive Fast Factor Circle Community.
What is the IF Insider?
This email is your briefing on the most compelling developments in intermittent fasting as well as innovation in practices that can be stacked with IF, such as plant-based eating, sleep hacks, natural nootropics, brain training, and more, all curated by our team of entrepreneurs and 'future-think' scouts.
Our Mission is to introduce the power of Intermittent Fasting to entrepreneurs worldwide so they can exponentially improve their lives and businesses and the lives of the people they impact every day.
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P.P.S. Get our free Fast Factor Primer: The Entrepreneur's Quick Start Guide to Intermittent Fasting by clicking here.
Intermittent Fasting with a Cheat Day
In our last IF Insider (IF Insider No. 15), we looked at the question: “What can I drink while I am fasting?” In each and every issue we cover one specific intermittent fasting topic as well as highlight what we are reading, watching, and studying.
So let’s address today’s question:
“Can I practice intermittent fasting with a cheat day?”
Cheat days are popular options in many dietary regimens, not just intermittent fasting.
One of the most popular reasons for advocating a cheat day is that it’s supposed to help compliance...that is, it’s supposed to be easier to stay on the plan if you have this cheat day where you can eat as much as you want and whatever you want. Something to look forward to, so when you feel tempted, you can say to yourself that your cheat day is coming up and you can wait to have that piece of cake or whatever it is. Cheat days are especially popular with restrictive diets that have you restricting calories, carbs, or whatever.
Photo by Sander Dalhuisen on Unsplash
And, there are some people in the intermittent fasting world who have carried this concept over from the diet world into the intermittent fasting camp and swear by it.
Here’s why I don’t like to do cheat days and why I think they really don’t work too well:
One - Once you have done daily intermittent fasting for two to three weeks, you are fat-adapted, meaning your body switches easily from burning carbs while eating and burning fat when fasting. This fat-adaptation means that your liver has fairly low stores of glycogen, which helps to signal your body to burn fat when fasting.
So if one day a week you stop fasting and you basically eat all day, you are going to partially refuel your glycogen stores in the liver. Then when you return to your fasting regimen, your body is going to go to the liver to grab glycogen for energy instead of fat when you fast, and you will likely find it hard to fast for the next day or so after your cheat day. I certainly don’t like this feeling and would much rather simply just continue to fast daily rather than whiplash my metabolism.
Two - Keep in mind that intermittent fasting itself is not a diet in the traditional sense. There is no mandatory calorie restriction, although you may find that you naturally eat less due to natural appetite correction and a shorter eating window.
Also, there are no rules on what you can and cannot eat. Yes, of course, you should eat as healthily as possible, but there are no cake police! Because you eat until satisfied, not stuffed and you can eat what you want, within reason, there is no need for a cheat day.
Why It Matters
I have tried doing a cheat day, just to see what it would be like, and frankly, I hated it! The cheat day, as I suspected it would, made it much harder for me to fast the next day and set off a chain reaction of carbohydrate cravings that I had to work to get under control.
Of course, everyone is different. Your mileage may vary and you may be one of those individuals who can enjoy a cheat day and do well. So if after reading this, you are still intrigued by the idea, then test it for yourself.
If you want more information or need more help, you can choose to subscribe to our paid addition, as you get a live Q&A once a month where we can address your individual questions and concerns. We would love to have the opportunity to support you!
“Your cheatin' heart will make you weep. You'll cry and cry and try to sleep, but sleep won't come the whole night through. Your cheatin' heart will tell on you.”
~ Hank Williams, Jr. Your Cheatin’ Heart
Reserve Your Seat In Our Fast Factor Intermittent Fasting Coaching Certification Program
On November 5th, we are opening the doors to the very first group of students to enter our new six-month program, the Fast Factor Intermittent Fasting Coaching Certification…
and we are saving a seat for you!
One of the things you might assume is that you have to already be an experienced intermittent faster in order to do this…
But that is NOT the case!
This program is a full six months, and Fast Factor Certification is just as much about your own personal development and the fine-tuning of your personal fasting program as it is about coaching others, whether you are an experienced faster or you are just beginning.
Plus, you’ll learn everything you need to know (via pre-recorded instruction, live Zoom calls, and a private Facebook group) to coach and consult with others confidently, whether you want to add another income stream to your business or do this full time.
The Fast Factor program schedule includes:
One - Introduction. What to expect from this program and setting goals.
Two - The Basics How Intermittent Fasting Works
Three - The S.O.A.P. methodology and how to use it to solve challenges.
Four - Fasting, Travel, and Schedules
Five - Nutrition and Diets: Keto, Plant-Based, Mediterranean
Six - Understanding Type II Diabetes
Seven - The Stress Response
Eight - Sleep and Circadian Rhythms
Nine - Exercise
Ten - Stacking and IF
Eleven - Maintenance Of Weight Loss
Twelve - Wrap Up, Review, and Final Presentations
Thirteen - Graduation Celebration
Plus, there will be student Case Presentations and students will coach at least two of their own clients during the six-month program (don’t worry because we will help you!).
Plus, we’ll also be guiding you on setting up exactly what you need to make this into a business.
So if you have been thinking about doing something new and you are interested in the ultimate health and wellness tool, then Fast Factor Intermittent Fasting Certification is for you.
To find out more, reach out to me right now at sellenbritt@gmail.com with the words IF Certification in the subject line so I won’t miss your email.
This will be one of the best things you can do for yourself this year and six months from now, you’ll be proud to call yourself a certified Fast Factor Intermittent Fasting Coach!
I can’t wait to speak with you!
~Ellen Britt, PA, Ed.D.
What We Are Reading
With each issue, we both bring you a short blurb on what we are currently reading or watching, including books, articles, videos, movies, and research papers of value.
Denise - Practicing the 4-7-8 Breathwork Technique as demonstrated by Dr. Andrew Weil: (click the image)
I stumbled on the video through this article: Daily Stress-Relief Strategies: Deep Breathing And Japanese Matcha Tea. I’m an occasional Matcha drinker and I meditate once or twice a day so I was curious to see what Dr. Weil had to say.
This breathing technique offers a much-needed respite at the end of the day and has helped me fall asleep faster.
Ellen - Tai Chi - Moving At The Speed of Truth, A New Approach To Learning An Ancient Art by W.B. Burt
I am currently taking tai chi and qigong instruction online, so the title of this book grabbed my attention. Also, in our Fast Factor Circle, this month we are taking a deep dive into the concept of Qi, and I have been looking for resources to recommend to the group.
This book is refreshingly straightforward and completely non-mystical. Like the author, I wanted to know what it is that I’m really trying to accomplish with my tai chi practice. I understand that tai chi and qigong are much more than simple, slowly executed bodily exercises but I needed a deeper explanation. This book provides just that!
Here’s just one gem from the book:
“With each session, we’re drawing imperceptibly closer to the sweet spot in our practice. We can’t force our way there. We can’t analyze our way there. We can move a little each day with awareness. That’s our daily goal. So we keep a light touch. We’re always alert to ways we can improve, but we aren’t obsessing. You know what success in Tai Chi finally comes down to? Being too dumb to quit!”
Tai Chi: Moving At The Speed Of Truth is clever, irreverent, insightful and a really fun read.
Want Even More Conversations Like This?
As a Fast Factor Circle member, you get exclusive member-only content not available in the public IF Insider newsletter with in-depth monthly instructional workshops on topics ranging from nootropics to how to use traditional Japanese matcha to increase focus and productivity, three opportunities a month to meet via a live Zoom call with Ellen and Denise and other community members to get your questions answered, three nutritionally dense plant-based recipes and instructions a month, plus a private member’s only group for discussion and networking.
All Circle members get priority notification and first chance to secure a place at our annual Inner Fire Experience at beautiful Serenbe Farms and Inn here south of Atlanta, Georgia. This will take place next year, in 2021, most likely in the fall.
Simply click here for more information and to become a member. Membership is just $47 a month with no ongoing commitment. Why not give us a try as we’d love to have you join us?
Our Mission: We bring together entrepreneurs to learn how to combine the extraordinary power of intermittent fasting with research-based practices both ancient and modern so that as we support, encourage and inspire one another, we can each expand our focus, confidence and productivity as well as exponentially increase our well being, and through us, the well being of our families, friends, colleagues, and communities.