Chinese Medicine & Intermittent Fasting

Intermittent Fasting (IF) or Sleep Related Fasting (SRF) have become a popular method in health and wellness for weight loss and a host of other health goals.  Intermittent fasting means restricting one’s eating to a specific period during a 24-hours day – or going without food for a fixed number of days.  

“The core idea of IF is when you eat is as important as what you eat.”

We use a form of IF in our Urban and Mountain detox retreats as a way to help the body heal and repair itself.

Chinese Medicine and IF

While IF focuses entirely on when you eat, one of the core principles of TCM’s approach is to consider if what you eat is cooling or heating for your body. Imagine your stomach as a pot above a fire.  The fire comes from your kidneys.  Your kidneys try to maintain a consistent temperature.  This is one reason you can feel so tired after a meal.  If the meal was very cooling or heating your digestion has to work that much harder to regulate your internal temperature.

In the morning you have a lot of yang energy or more fire as your body prepares for the day ahead.  Eating cooling foods for your first meal can be counterproductive and contribute to dips in your energy and attention levels later in the day.  Common breakfast items like yogurt, fruits, cheese and bread are all cooling.  

Whether using IF or not, start off the morning with sipping some warm water.  Wait at least one hour and preferably 90 minutes after waking before consuming caffeine and eating some healthy fats such as eggs, avocado or a broth.  Extending your overnight fast 90 minutes after rising from bed also increases the benefits of an IF eating schedule.

Sleep, Circadian Rhythms and IF

Intermittent fasting is important for repair functions in the gut, brain, and liver. Sleep Related Fasting is a type of intermittent fasting that involves fasting for 12-16 hours each day that utilizes the time you sleep.   During this time, the body is able to focus on repairing and restoring itself.

Circadian rhythms play a vital role in regulating metabolism. Circadian rhythms are the body's natural sleep-wake cycle. They are regulated by a number of factors, including light exposure, meal times, and exercise. When circadian rhythms are disrupted, it can lead to a number of health problems, including obesity, diabetes, and heart disease. Intermittent fasting anchors the gene systems of the body and provides a more regular & stable circadian rhythm.

IF and inflammation

Studies have shown that one reason the liver gets sick is because genetic inflammatory markers are turned on or increased when you eat too often.  Chronic inflammation is involved in the disease process of many conditions from cancer to diabetes.

Autophagy

Fasting of any kind tends to enhance autophagy.  Autophagy is an internal process in the body that recycles damaged cell parts into fully functioning cell parts.  It does this by getting rid of nonfunctional cell parts that take up space and slow performance.  Autophagy destroys pathogens in a cell that can damage it, like viruses and bacteria.  Studies have revealed that autophagy is most active and effective while in a fasted state while asleep.

How does Intermittent Fasting work?

Before you start using an IF schedule it's important to have your guts in good working order. No constipation, no diarrhea.  Normal, healthy bowel movements combine with IF for the best results.

It's important to note that one does not need to follow a IF routine every day in order to receive its benefits.  Listen to your body and the routines of your life.

When you stop eating in the evening, your body needs to digest the food for a few hours before it goes into a fasted state.  Most of the fast takes place while you sleep and in the first hour of awakening before you eat anything.  You can start to have the benefits of IF after 12 hours of fasting however there are many ‘fasting windows’ people use to get the benefits of IF.  One popular time-restricted eating schedule is the 14/10 method, which involves fasting for 14 hours each day and eating within a 10-hour window.  

A typical day might look like the following:  You finish your evening meal at 7pm.  Afterwards you might drink some water or herbal tea but no food or caffeine.  The next morning after you wake up you have a glass of warm water.  At 9am you have your breakfast and morning coffee.  By doing this you achieve your 14 hour fasted window. 

 Many people find this difficult at first but most bodies adjust quickly after several sessions.  Reducing or eliminating sugar during your feeding window can also have a dramatic effect on food cravings while in a fasted state.

Staying hydrated during the fasting period is critical. Drink plenty of water. It's also recommended to replenish electrolytes as fasting can sometimes lead to their depletion. Consuming electrolyte-infused water can help with this.

Intermittent fasting can provide numerous health benefits, it's not suitable for everyone. It may not be appropriate for people with certain medical conditions, pregnant or breastfeeding women, or those with a history of eating disorders. Always consult your healthcare professional before starting a new dietary regimen.

-Marc Brandl