In this week’s IF Insider:
In this issue, we answer a question submitted by one of our readers: What can I drink when I am fasting? Plus, we’ll let you in on what Denise and Ellen are currently reading, watching, and studying. For our paid subscribers, in this month’s Research Spotlight we will look at a controversial article published in a mainstream medical journal that says intermittent fasting is not good for weight loss.
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, our recipe this month is 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 up the sauce, instead of just ladling the sauce on top.
Photo (c) Ellen Britt
We’d also like to remind you about the launch of our Fast Factor Intermittent Coaching Certification program which begins on November 5th! See below for more info.
Plus, our free intermittent fasting Facebook group as well as our Fast Factor Circle membership continues to grow. Just check out 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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What Can I Drink During My Fast?
In our last IF Insider (IF Insider No. 14), we covered the question: “Is it more beneficial to work out in a fasted state, particularly if it’s at the end of a fast?” In each and every issue we will cover one specific intermittent fasting topic and highlight what Denise and I are reading.
So let’s address today’s question: What can I drink during my fast?
Just to set the record straight, we are advocates of a “clean” fast. This means that when you are fasting and your eating window is closed, naturally, you do not consume any food.
But a clean fast also means you should not consume any beverage with a sweetener of any sort, either natural or artificial, even if that sweetener has zero calories! This is because artificial sweeteners, or anything that has a sweet taste, like flavorings, can cause an insulin spike. And insulin is the hormone produced in the pancreas that signals our body to store fat...precisely what we don't want.
So what CAN you have while you are fasting?
Plain or sparkling water (unflavored and unsweetened), black coffee (unflavored and unsweetened with NO milk or cream), black or green tea (unflavored and unsweetened). Anything else is questionable such as herbal teas, flavored waters, water with lemon, etc., as they may spike insulin.
Also, coffee has been found to be an effective appetite suppressant, increases your metabolism, and also promotes autophagy, so if you are a coffee drinker, it's a great thing to add to your IF routine. And yes, you will get used to the taste of black coffee and I'll bet you will even come to love it!
Photo by Jez Timms on Unsplash
Speaking of mineral water, if you have known either of us for any length of time, you know that both Denise and I are very, very fond of Topo Chico, a brand of mineral water, which is bottled in Mexico.
Although the company (which is now owned by Coca Cola) produces flavored varieties of Topo Chico, it’s their classic unflavored naturally sparkling mineral water that has our hearts and our votes. Until now that is…
Make no mistake, Topo Chico is still the fave in terms of taste, but recently Consumer Reports tested 47 mineral waters and found that our beloved Topo Chico had the highest levels of a class of chemicals known as PFAS (per- and polyfluoroalkyl substances) of all the waters tested.
PFAS are chemicals that can lead to a host of potential health problems, including increasing one’s risk of cancer. And even more disturbing, these chemicals remain in the human body for a long, long time...long enough to have earned the nickname, “the forever chemicals.”
The FDA, despite spending years investigating these compounds, has yet to enforce a scientifically endorsed limit of 1 ppt (one part per trillion) but instead imposed a totally voluntary standard of 70ppt. Topo Chico (according to the Consumer Reports tests) came in well below the 70 ppt voluntary standard at 9.76 ppt.
So, should you completely give up Topo Chico? That is one choice. Or perhaps if you are a daily consumer of this mineral water like many intermittent fasters are, you could choose to limit your dose by only consuming a few bottles a week.
Denise likes the water and after reviewing the risks has determined to limit her exposure by cutting back on her consumption. I am going to cut it out completely, as it’s not easy for me to obtain and I was drinking it only occasionally anyway.
Hopefully, Coca Cola will get the message from consumers and clean up this otherwise excellent product!
Why It Matters
Many fasting experts do not embrace the clean fast and say you can have up to fifty calories daily without doing any damage. Many of them also think it’s ok to consume zero-calorie, flavored beverages,
We have seen enough evidence, both scientific and anecdotal, to be convinced that the clean fast is the way to go for optimal results.
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!
“Simplicity is not about deprivation. Simplicity is about a greater appreciation for things that really matter.” ~ Anonymous
Announcing The Fast Factor Intermittent Fasting Coaching Certification Program
Note: In our last IF Insider, we announced the opening of our Fast Fact Intermittent Fasting Coaching Certification program and have heard from several folks who were interested but thought they were not eligible to become certified because they were not “experienced” intermittent fasters.
I want to assure you that over the six months of this program, you will not only learn how to consult and coach others on their IF journeys, but you will also refine and perfect your own practice. This certification is as much about your own personal development as it is about coaching others, so please don’t worry that you are not experienced enough!
Here’s the info you need to apply:
After personally completing more than two years of daily intermittent fasting, losing (and keeping off!) 35 pounds as well as consulting and coaching numerous clients on fasting journeys of their own…
We are launching the Fast Factor Intermittent Fasting Certification program for coaches, wellness professionals, fitness people, health care providers, and anyone else who would like to add this as an additional offering to your practice.
A program like this is so needed right now, as obesity, weight gain, emotional eating, and more are having a field day during this pandemic…
and people are looking for guidance from a trusted, reliable source.
Some people might ask what makes me think I’m qualified to offer such certification. That’s a fair question so I’ll take a moment to answer….
First of all, I come from a rigorous medical background, with over two decades of experience as a PA (Physician Assistant) in ER, Urgent Care and Occupational (Corporate) Medicine. I have an extensive understanding of just how obesity, weight gain and emotional eating can wreak havoc on your health, your confidence, and yes your dreams.
I also have a sound educational background, including a doctorate in Biology (Ed.D.) and a Master’s in Clinical Psychology. I have been involved in developing and teaching online courses for fifteen years and have led over a thousand hours of classes. My area of expertise is translating complex medical information into terms laypeople can easily understand.
Intermittent fasting is NOT a fad. IF is here to stay and has now been embraced by mainstream medicine as a safe and effective way for people to lose weight and to maintain that weight loss, not to mention the myriad other benefits IF offers such as the decreased risk of cardiovascular disease, cancer, and yes, even dementia.
This program will be hands-on and the first beta group of people to go through will be taught personally by me. As a student, you will be given everything you need to be competent and confident in not only coaching your clients through an intermittent fasting program but refining your own IF practice so you can enjoy the most robust health possible.
Fast Factor Certified Coaches will clearly understand the physiology of fasting, including...
how to guide clients through those first critical weeks of becoming what we call “fat adapted”...
how to use the S.O.A.P. approach to help clients solve challenges (an approach I learned in my medical training that serves me well as a simple, powerfully effective way to break down and solve problems)...
As well as how to effectively market your practice and get paying clients (you’ll be guided by our own online visibility and business maven Denise Wakeman, who is also, as you know, an experienced intermittent faster).
Of course, we would prefer that candidates for Fast Factor Certification be committed to their own intermittent fasting practices. If you are already an experienced faster, that’s great…
but beginners and those who want to dive into this way of life are welcome too.
If you have read this far, I think you probably realize this is not a “fluff” certification, but a rigorous program which will include a requirement that you coach two paying clients while you are in the program.
You’ll also present a case study to the group and you’ll learn to think critically about how to handle your clients’ questions, concerns, and challenges. And yes, you’ll have to successfully pass an exam in order to receive your certificate…
but I can assure you that won’t be a problem, because, under my tutelage, you will be able to easily master the material.
Along the way, you’ll have the opportunity to develop deep relationships with your fellow students as well as hone your skills and passion to bring this potentially life-saving information to people who so badly need it.
So there it is. I’ve already put a great deal of time and thought into what this program will contain, and this is just a small taste. If you are interested in knowing more, please send an email to me (Ellen) at this address: sellenbritt@gmail.com and let me know about your interest. I will get right back with you to set up a no-obligation call and we’ll chat to see if this is right for you. This first beta group will get a substantial discount on the tuition for the program.
We anticipate accepting no more than 12 students into this first group and we are starting on Thursday, November 5th. I will get back to you with more information as soon as I get your request.
I’m looking forward to hearing from you!
Dr. Ellen Britt
What We Are Reading
With each issue, both Denise Wakeman and I bring you a short blurb on what we are currently reading or watching, including books, articles, videos, movies, and research papers of value.
Denise - My reading for the past month has mostly consisted of mystery stories and business books. Related to my IF practice and health and wellbeing, I’ve been practicing meditation for more than a year. This week, I’m participating in a 7 Day Meditation Challenge offered by the folks at Mindfulness. The focus is on cultivating resilience. I also start my day with a Loving Kindness meditation that settles me and opens my mind and heart with compassion and kindness.
This article goes through 18 science-backed reasons to try practicing loving kindness meditation.
And here is a loving kindness meditation you can download and practice anytime.
Ellen - Work Clean: The Life-Changing Power of Mise-En-Place to Organize Your Work, Life and Mind by Dan Charnas (Rodale Books, 2016)
If you follow my Instagram channel then you know I have very recently enrolled in Rouxbe Culinary Institute’s Professional Plant Based Certification, a rigorous six-month program that I intend to use to up my cooking game.
One of the first things I am learning is the concept of mise en place (say me-zohn plahs) which loosely means “everything in its place.” Basically, this means when preparing a recipe, you get out and prepare all of your ingredients for the dish before you actually begin cooking. This means peeling and chopping any vegetables that are called for, measuring out other ingredients, and so forth into separate small bowls.
This way, everything is at hand when you actually begin to cook. I have done this now with several recipes and have been simply astounded at how much easier and smoother my cooking seemed.
And, right away I noticed that this mise en place concept was carried over to the rest of my life as well. I am not a naturally organized person, so this was a completely delightful and welcome surprise.
Turns out that others have also benefited from the mise en place concept. Dan Charnas, the author of Work Clean, interviewed dozens of chefs to get to the heart of what mise en place was all about. He distills this concept into ten principles that can benefit you, whether you are at work in the kitchen or the boardroom:
(1) planning is prime; (2) arranging spaces and perfecting movements; (3) cleaning as you go; (4) making first moves; (5) finishing actions; (6) slowing down to speed up; (7) call and callback; (8) open ears and eyes; (9) inspect and correct; (10) total utilization.
Even if you don’t particularly like to cook, you’ll be fascinated by this book!
Want Even More Conversations Like This?
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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.
Wow!! Some insightful information there. I’ll have to reconsider what I’m drinking! Thank you for that deep dive Denise and Ellen. This fasting journey is easier with you both supporting from the sidelines!
Here's the Consumer Report study on what's really in your mineral water: https://www.consumerreports.org/bottled-water/whats-really-in-your-bottled-water/