In this week’s IF Insider:
In this issue we answer a question submitted by one of our readers: I have been doing intermittent fasting for several weeks now and haven’t lost an ounce. Why isn’t intermittent fasting working for me?
As always, we will bring you the news on what we’re currently reading. For our paid subscribers, in this issue’s Research Spotlight we take a look at an intriguing study that examines the link between intermittent fasting and diabetes-related declines in cognitive function via an actual restructuring of the gut’s microbiome.
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, this month we brought you a recipe for congee, also called “jook” which is a traditional long-cooked Chinese rice porridge that is warming, soothing, delicious, and digestible. Topped with your favorites, such as nuts, seeds, chopped boiled eggs, or even fruit, you can customize your jook for breakfast, lunch, or supper.
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, December 8th.
Looking for a supportive group that “gets” your interest in IF? Our free intermittent fasting Facebook group, with nearly 1800 members, is a wealth of info, in addition to our Fast Factor Circle membership. Just click the link here to become a member of our exclusive Fast Factor Circle Community.
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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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Why Isn’t Intermittent Fasting Working For You?
In our last IF Insider (IF Insider No. 17) we looked at the question: “Is intermittent fasting safe to practice?” 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:
“Why isn’t intermittent fasting working for me?”
First of all, to answer this question, we need to clearly understand the goal of the person who asked it. IF has many benefits, including decreased inflammation, lessening your risk of Type 2 diabetes, an increase in focus and energy, and even better mood. But not surprisingly, the number one reason people begin intermittent fasting is for weight loss, so let’s assume that weight loss is the goal behind this question.
As an intermittent fasting coach and consultant, if my client was asking this question, of course I would have access to more information on exactly what my client was doing (or not doing!) that was preventing her from reaching her weight loss goals. Plus, I would be able to discuss her answers, in depth, to questions about everything from the length of her fasting window, the time of day in which her window is situated, the quality of the foods she is eating, stressors in her life such as poor sleep which can have a direct effect on the inability to lose weight and more.
But before I asked her any of those questions, I would begin with this one:
Are you doing a clean fast?
One of the most critical factors in the success or failure of an intermittent fasting practice is to determine that your fast is clean…
meaning that during your fasting time, you are, of course, not eating anything. But it’s not only that you are consuming no food, it’s what you are drinking as well.
For your fast to be clean, you drink ONLY plain water, sparkling water unflavored or unsweetened either naturally or artificially, plain green or black tea unflavored or unsweetened either naturally or artificially, or black coffee (caffeinated or decaf) unflavored or unsweetened either naturally or artificially.
It may seem counterintuitive that you don’t drink anything flavored and/or sweetened even artificially during your fast, as those beverages have zero calories. But there is good evidence that flavors (natural or artificial), as well as zero-calorie sweeteners, have the ability to “trick” the body into thinking that food is on the way. In response, your body signals your pancreas to put out insulin, which among other things, is a signal for your body to store fat. Exactly what you don’t want!
Also, you may tend to gloss over the idea of a clean fast and think you are doing just that, when on closer examination, you may not be.
For example, I have had clients who were drinking Earl Grey tea and not putting any cream or sugar in it. Earl Grey, while it is black tea, is also flavored with oil of bergamot, which in some people, may stimulate an insulin response.
Or they drink herbal teas, such as chamomile or herbal tea blends, not realizing that these teas, because they are flavored, may provoke an insulin response and sabotage weight loss. Or it may be some other liquid they are consuming and the client has just not closely examined it.
One thing I do with my clients is teach them how to “test” a substance to see if it’s breaking their fast. While space limitations prevent me from going into detail on this here, I’ll address this in another issue of the Insider.
Why It Matters
Many times, clients mistakenly believe that their metabolism, or their genetics or an underlying condition is ruining their chances for success with IF, when in reality, it may well be they are neglecting the basics.
One of the foundational basics of our approach to intermittent fasting for weight loss is the clean fast. Make sure this foundation stone is in place before you look around for other reasons why intermittent fasting isn’t working for you.
“The loftier the building, the deeper must the foundation be laid.”
~ Thomas a Kempis, 14th century medieval cleric and author
Happy Thanksgiving
Denise and I want to thank you, our readers and supporters, for your interest and enthusiasm for intermittent fasting. We wish each of you a beautiful Thanksgiving filled with gratitude, good food, and in these difficult times, a sense of safety and peace.
And please remember that fasting is as much about the feast as it is about the fast!
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 - In the last edition, Ellen recommended The Cancer Code: A Revolutionary New Understanding Of A Medical Mystery by Dr. Jason Fung. To complement the book, I recommend a two-part podcast interview. On the School of Greatness podcast, Lewis Howes spoke with Dr. Jason Fung. Their conversation was so wide-ranging, it’s split into two episodes. Running throughout their conversation is the power of preventing cancer and other diseases through food and fasting. Fung does a great job making complex processes simple to understand. Part 1 | Part 2
Ellen - An Elegant Defense: The Extraordinary New Science of the Immune System by Matt Richtel
The fascinating story of the human immune system, told by a Pulitzer Prize-winning journalist, examines in intimate detail the lives of four patients and their gripping encounters with their own immune systems.
This book is an emotional roller coaster of the ups and downs, trials, and triumphs of four people and the journalist who comes to know them. Through these remarkable and resilient individuals, we have the opportunity to discover just how powerful our own immune systems are and what can happen when that system inadvertently turns against us.
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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.