What it’s like to try intermittent fasting
A day in the life of intermittent fasting
The first rays of sun stream through your bedroom windows. It’s 7 am and time to face the day.
You get dressed and head downstairs. Beverly, your French Bulldog, is wild with excitement. Walk time! You grab a quick shot of ketone esters and head out. On these chilly mornings, you enjoy a brisk walk in a t-shirt and shorts. The cold is refreshing (and anti-aging), and the sun gives you a nice jolt of vitamin D. Since it’s still early and the UV index is low, you don’t bother with sunscreen.
Your morning walk helps you maintain a healthy circadian rhythm and restores balance to your melatonin production. When you start your day with some sunshine, you sleep better at night. On the way out, you stop by The Coffee Bean for a fresh cup of organic coffee. Since it’s before noon, you drink it black.
The giant green oak trees and crisp air are just what the doctor ordered. By the time you reach the park, that annoying sales manager from yesterday feels like a distant memory. Beverly’s happy because today you’re visiting her favorite spot across town. While she plays with her friend Danny the dalmatian, you sip on your warm brew and catch up on a few emails.
When the playdate is over, you head home. You feel great!
Due to the pandemic, you mostly work from your home office. It’s now 9 am, and it’s starting to get hot! You take a brief break from writing and crack open a black cold brew coffee from the fridge. The ice cracks as you pour your favorite frosted mug.
It’s 11 am now, and you’re crushing it at work. You finished that report and most of the items on your to-do list. Ever since you started intermittent fasting, your mornings are more productive than ever. You have more energy and focus. Even your boss noticed. She asked about your secret to success, but you just smile and shrug your shoulders.
Lunch isn’t until noon, but you find yourself gravitating towards the kitchen. Rather than food, you grab a cold can of lime sparkling water. You always keep a case or two of Le Croix or Bubly in the fridge so you have something fun to drink during your fasts. With their wide variety of favors (and zero calories), you never feel bored while you’re fasting.
It’s twelve, TIME TO EAT! Since you finished dinner at 6 pm, you fasted for 18 hours. Easy peasy! You prepare a nice salad drenched in olive oil and lemon juice. Healthy eating is part of your lifestyle, and you enjoy trying as many fresh veggies as you can find. But, since you fast regularly, you don’t feel guilty when you have an occasional doughnut or cake. Life is all about balance. With all your fasting, a sweet here or there is nothing to worry about.
Your friends always ask you if you feel hungry before lunch, but truthfully, you rarely do. The coffee, ketones, and sparkling water keep you satisfied. And, you like how you feel when you’re fasting. You’ve never been as productive or energetic. Even your mood is better.
Ready to give intermittent fasting a try? Here are some best practices to make it easy and successful:
The first few days of fasting may be tough. Your body needs time to adjust. Don’t give up!
Drink plenty of water while you fast. The goal is to avoid calories, not to become dehydrated!
You’re allowed to enjoy black coffee, sparkling water, and unsweetened teas during your fast. Try mixing it up with different drinks to prevent boredom during your fasts. I tell everyone to keep a few cases of different sparkling waters in the fridge. Ketone esters may boost your energy and improve the quality of your fasts.
Your goal should be to fast for about 16-18 hours per day. You may need to work your way up to that level by starting with a 12-hour fast. Remember, your time asleep counts as part of your fast!
Most people fast by eating an early dinner and skipping breakfast (hence the book Why Doctors Skip Breakfast). However, you may prefer to eat breakfast, have a late lunch around 2 pm, and skip dinner if that’s easier for your lifestyle. Do whatever works best for you.
Speak with your doctor before you start any new dietary plan. She will review your medical history to see if you have any reason to avoid intermittent fasting.
Have fun! If you miss a day here or there, don’t worry about it. The goal is to fast most of the time, not every single day.
Feel free to contact me to learn more about intermittent fasting and other healthy lifestyle improvements. I’m available for telemedicine services throughout California.
Gregory Charlop, MD
