Another year in the books

I had a birthday recently — 34. Wow.

I don’t know about you, but with every year that passes I think about what I accomplished and what I didn’t, where I thought I would be by this time in my life as opposed to where I actually am, and whether I even want the same things I thought I wanted a year ago.

Dirty 30 Party 035The past few years have been a little more pleasant especially when I look back at the pictures from my 30th birthday. I had a blast at that party, but the photos remind me of a struggle I had been fighting for a long time.  This was a year before I started fasting. As I’ve said in other posts, I wasn’t what many people would consider “fat”, but I wasn’t where I wanted to be. Of course, that didn’t stop me from having 2 slices of cake that night or a slice of that cake every night for the next week. I was never bothered by my weight enough to make big changes in my diet and exercise plan.

IMG_5263It turns out I didn’t have to. I know fasting might seem extreme or hard work to some, but it was pretty simple for me to follow and adjust to. This photo was taken on my 33rd birthday, about 2 years after I started fasting — about the time I really felt like I nailed it. I remember showing up to my day-drinking brunch and telling my friends that even a year ago, I would have been too self-conscious to wear a skirt that fitted.

It’s been a little more than a year after this was taken. I still wear that skirt. I still eat cake. On the other hand, I still wake up on Mondays and question whether I’ll get through the day with only 500 calories or bail and go get pizza.  In my 3 years of intermittent fasting, I’ve only bailed on a fasting day twice (I can’t turn down an unexpected invitation to dinner). Overall, I feel like I’m winning this battle. Cheers to another year of that!

Employees that fast together…

I interrupt my blogging rebellion to bring you this awesome news: there is a company — a whole company — that collectively fasts on Tuesdays! Unlike those gluttons at Google getting an endless supply of free gourmet catered food and snacks all hours of the day and night, this company — Nootrobox — has a fasting day once per week. It’s certainly a new take on “team building”. Another cool aspect is that they all break their fast together with breakfast on Wednesday. Wouldn’t we all love a work environment this supportive of our fasting days?!

A couple things to keep in mind before you go and get pissed at your uncooperative coworkers:

1 — It’s a biohacking company so the employees were already into unconventional health/science-y stuff.

2 — It’s really easy to get the whole company to fast when the whole company is made up of 4 people.

3 — We’re going to be seeing a lot more companies like this popping up because biohacking is apparently a movement in Silicon Valley. I can’t wait. 🙂

 

Ways to Fast

People have been asking me how to “do a fasting day.”

I say, “take your pick”.

My fasting days are very inconsistent. I try to stick to eating a small breakfast and a small dinner on Mondays, but sometimes I have to change it up.

While researching intermittent fasting, I found different fasting methods in The Fast Diet book and in others that gave me options. Some may be considered “an easy way out”, but remember: that doesn’t make them wrong or ineffective. Other methods are more restrictive with longer periods between meals, or no meals at all. It doesn’t mean they’re “advanced”. Whatever the case, having options made the diet flexible.

These are the method of fasting I’ve used:

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Brunch game strong at Cosme, NYC

1 – The 2 to 2 Method
Restricting my calories between 2PM one day and 2PM the next day counts as a fasting day. Most of my time fasting happens while I’m sleeping. It doesn’t get easier. I actually like to call this my “after-brunch fast” because brunch is usually a big enough meal eaten late enough in the day to keep me full until it’s time to go to bed. If I finish brunch around 2PM, I will only consume 500 calories (or less) until 2PM the next day. That’s 24 hours on only 500 calories. Boom: one fast down.

2 – The Fast Diet book Method
This is the method I use most often: consuming 500 calories between the time I wake up and the time I go to bed. The authors of The FastDiet book have different ways of approaching it:

2a – Mimi Spencer’s Method: She prefers to eat a small meal in the morning and a small meal in the evening with a snack in between.
2b – Dr. Michael Mosley’s Method: He has a meal in the morning and then another meal at the end of the day, with about 12 hours in between the two.
2c – They also mention another doctor in the book (page 68 in the old version of the book) who recommends having just one 500/600 calorie meal within your fasting day (usually for dinner).

I’ve tried it all of their ways. I usually use Dr. Mosley’s method and skip lunch so I don’t have to pack a lunch for work that day, but I can’t honestly say one way is easier, better, or more fun than another.

3 – 24-hour Fast

This a whole 24-hour period with no calories. It starts after the evening meal the night before the fast day and ends after a full 24 hours. So, if I stop eating around 7pm Monday, I get to break my fast after 7pm the next day.

4 -Bragg Fast

You may have heard of the Bragg family and seen their products at health food stores. They also wrote a book about fasting. They fast once per week, eating nothing between the time they wake up the time they go to bed. I did this once. I wanted to see what it was like and it turned out to be fine, but I didn’t feel any better or worse than the days when I have small meals except I had to deal with feeling hungry longer that day.

The Braggs also go on 7-10 day fasts several times per year…but I’ll pass on that. I barely made it through my 3-day fast.

As you can see, there’s no “right” way to do a fasting day. Even these days, I’m not committed to one particular method. I usually leave it up to my stomach to decide.

Get Full Faster in 5 Weeks?

I came across this article in Greatist about how if you eat light for 5 weeks then you will start to get full faster and want to eat less over all.

While I disagree with the second part of the article that says you need to eat “small meals” throughout the day to lose weight “healthily”, I do think the main message is true.

I’ve written about how I eat light after fasting days because my stomach fills up very quickly. I also eat noticeably less than I used to eat before I started intermittent fasting. I don’t know if it took 5 weeks for me to realize that I was filling up faster. Actually, it was after the first fast that I realized it, but this article doesn’t talk about intermittent fasting. It talks about training your body to feel full sooner by just cutting back on what you eat throughout the day.

Give it a read if you want the scientific info.

Day 3 of the 3-Day Fast

And it’s over.

The 3-day fast concluded at 5pm — just 2 hours short of 72 hours. I originally planned to break it tomorrow morning, but I thought it was best to end it when I did.

I had a headache and shoulder pain through most of last night. I woke up dizzy and lightheaded. Most of my body ached. I stumbled to get to the bathroom. For most of the morning my stomach was turning. It felt exactly like being hungover.

IMG_6731I called out sick from work. I was afraid of what was going to happen when I start eating again. I would rather get that out of the way tonight than find out tomorrow when I’m not home. I broke my fast by nursing this green smoothie for about 2 hours. It contains mango, spinach, coconut, apple juice, almond milk, and ice. I did not ask for half of those ingredients, but the smoothie maker put all of that in the blender and I felt bad asking him to throw it away.

I’m not going to have the bone broth tonight. Thinking about it made my stomach turn. Not the broth’s fault, though. It’s delicious. I might use it to make a soup tomorrow.

Despite my best efforts to put on weight over the weekend in anticipation of this fast, I woke up today skinny as hell and didn’t like it. I don’t know when I’m going to put that weight back on. I can’t see myself eating a big meal any time soon. Tomorrow’s planned meals so far are a protein shake for breakfast and a homemade egg drop soup for dinner. I don’t know what I’m going to want for lunch or if I’m going to want lunch.

I won’t know if this fast helped for a while. My gastritis is still there. It hurts me now as I type this. I went most of today without pain, until I started drinking my smoothie. It’s not terrible pain, but it’s noticeable.

I don’t know if I can say I’m glad I did this, but I just stopped so I will need more time. I am disappointed I didn’t go as far as I wanted, but I’m not kicking myself. If I do this again — that’s a BIG IF — I’ll start on a Thursday so my toughest days will go into the weekend and I won’t have to worry about work. Looking back, even though I had anxiety about doing it, I was also pretty cocky. I thought it would be easier. It wasn’t all that terrible. I think I just got scared of feeling any worse than I was already feeling and having to feel that way at work.

I’ll keep you posted on how I’m doing in the coming days. For those of you who went with me on this journey: thanks so much for the encouraging words. I hope we can all learn something from this, even if we haven’t figured it out yet.

Day 2 of the 3-Day Fast!

And now: a rant from a hungry person…

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OMG did today take FOREVER or what?

No?

Just me?

Time is passing soooooooo slow. I’m also moving a lot slower today too. I feel like I’m walking through wet cement. Just going up the stairs from the subway, I felt my glut muscles on fire. I climb these stairs every day!! There’s not even a lot of them.

As you can tell, my second day of fasting is going great.

I can’t say I feel any better. My stomach still hurts and my heartburn is off the charts.

I’m drinking plenty of water and some tea. I was thankful this morning that I gave up coffee a month ago. I wouldn’t be able to do this if I was still drinking coffee because going off of it gave me the worst headaches.

Fasting is also supposed to make your mind sharper. Yet, I feel like an uninspired idiot writing this. Who is going to read this crap?

…and there’s the irritability.

I’m about to go heat up my cup of bone broth. I thought I would be craving it all day, but that’s not the case. It was nice yesterday, but knowing I’m not going to be able to chase it with a cookie is kind of depressing. I’m also a little afraid it’s going to make my heartburn worse. And now I’m getting anxiety.

Ugh. OK, I’m going to go “eat” now.

I really hope to get through tonight and tomorrow. Trying to maintain mind over matter.

Wish me luck.

The 3-Day Fast is ON!

I woke up today feeling good, but not hungry. In fact, I really didn’t feel hungry all morning or afternoon. I brought a banana to work (just in case) but didn’t eat it. Around 1:00 I decided it was go time. Now here I am, at the end of the first day of my 3-day fast. Go me!

I expected the first day to be easy. I do this once a week, after all. Except that today I have had no
food at all, which I have done before but only like twice. No yogurt or banana in the morning. No eggs or soup for dinner…well not soup like I usually have. I’m opting for my only “food” for these 3 days to be bone broth. I’ve read all about the healing benefits of bone broth. I’m not going to include any links. You can Google that for yourself and read about it on whichever alternative-healing information website you prefer.

I went to a famous bone broth place here in NYC to get my supply. It’s called Brodo and it’s in the East Village. It was very difficult walking there from the train. It was a really nice night and people were sitting outside at cafes eating their delicious food, the smell finally triggering my first hunger pangs of the day. The guy at the window is super nice. He assured me the broth only has about 50 calories per cup and said it will stay good in the refrigerator for about a week.

Getting it home made me nervous too. I was ridiculously protective over this quart of murky water, afraid it was going to leak or spill and then I would truly have nothing to look forward to at the end of these next 2 long days. It all worked out. I got it home, heated it up, and it was delicious. It makes me feel better about day 2 — which I’m kind of dreading.

By Tuesday afternoon I’ll officially be in unchartered territory. I can already feel my anxieties coming back, wondering: “how am I going to feel? Am I going to get dizzy and pass out?” What if I do all this and I don’t feel better?” I know this: if I can get through work tomorrow then I’m going all the way.

Wish me luck!

Pre-fast Jitters

For those of you who do intermittent fasting, do you get nervous the night before your planned fast? I used to. There was a fear of hunger and all that comes along with it: headaches, irritability, food going bad before I can eat it. It’s been a few years now, so I’m used to the physical discomfort (which is minimal lately) and I adjusted my habits to minimize food waste.

But I’m feeling a little anxious tonight because I’m about to start a 3-day fast. I have never fasted for this long, so I don’t know what to expect. I can put up with one rough fasting day because I know it’s only for a day, but this time it’s for 3 days. How is this going to play out?

A moment of silence for the food that won't be eaten...

A moment of silence for the food that won’t be eaten…

I haven’t decided if I’m going to start Monday or Tuesday. I would like to start Monday just so it will be over sooner, but I don’t know if that will be possible. I had a lot of fun today (Mother’s Day) and maybe a little too much wine. I never actually know if I drank too much wine until the next day. So if I wake up Monday and have to take a pain reliever or something for heartburn then I will take care of it and start the fast on Tuesday. If you saw the video in my last post, I’m going to follow a routine similar to what Dr. Mosley did:

*No food for 3 full days.
*Drink only water and black tea throughout the day.
*Less than 100 liquid calories per day (He had a cup of miso soup at night, I’m going to have bone broth).
*No exercise.

If you didn’t catch an earlier post about why I’m doing this, the short story is that I have been diagnosed with gastritis and it causes me pain when I eat a lot of foods that I enjoy — specifically the foods that need to be chewed, so basically everything. Fasting does help the pain, but it usually comes back after I have a big meal. I hope fasting for a longer period of time will give me more time without pain and also activate all the other healing properties of fasting. A study out of USC by Prof. Valter Longo shows fasting for 3 days can regenerate the immune system. I hope it will have some type of healing effect on me.

I’m an otherwise healthy person and I just had a full workup of tests by doctors within the past month so I’m not concerned that I’m putting my health in danger. I’ve been fasting long enough to know when something isn’t right and if I get that sense then I will bail. It’s simple as that. I’m not going to let my pride become more important than my health. Otherwise, what the hell am I doing this for?

No Time to Read? Then Watch!

If you’ve been following my blog for a while, you’ll notice I push the book, The FastDiet, a lot. I’m actually re-reading it now myself for the 4th time…not to brag or anything. It’s a quick read and I’ll probably be done with it by the weekend…still not bragging, I promise.

For some of you, reading is just too damn time consuming or boring or unnecessary because you’re reading all you need to know on my blog (I’m flattered, but still think you should read the book). Until you can find the time or get over your other excuses, I’m including the next best thing: the movie version of the book!

It’s a documentary called “Eat, Fast & Live Longer” by the BBC featuring one of The FastDiet authors, Dr. Michael Mosley. He goes through all the scientific research done on fasting at the time (the doc is a few years old) and you even get to watch his first fast — which was 3 straight days of non-food — and how he evolved to the current 5 days off/2 days on diet.

And it’s only an hour! I’m sure you’ll spend more time than that on Facebook today. So I hope you’ll take some time to give it a watch. Let me know what you think!

Can I heal myself with a 3-day fast?

Publishing this post is the hardest thing I will do all day because now that I’ve written it down and sent it out to the world, I have to do what I’m about to say…or have a damn good excuse why not.

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In a previous post, I mentioned that I was considering a 3-day fast. I believe the time has come to stop considering it and actually do it.

Why?

I knew you would ask.

Let me start with the problem that I’m having: gastritis. It’s inflammation of the stomach lining and it sucks. It’s usually caused by an infection, but I don’t have one. I do have reflux, but I couldn’t get a clear answer from the doctor as to whether or not that is causing this problem. She put me on a soft diet and told me to take Prilosec for 2 weeks, but that did NOTHING. I felt better for a little while but here I am again, in pain.

Fasting does help me feel better, especially the day after the fast. My stomach feels more relaxed because I’m still eating light, but then when I go out to dinner later in the week I go back to square one and have pain again. I can’t live like this: stuck between only eating food that doesn’t need to be chewed or being in intense pain.

One of the reasons I started intermittent fasting was because of the healing properties of fasting. You can find the scientific research to back up this claim in The FastDiet, but the simplest way I can summarize it is like this: Most of our immune system lives in the gut (intestines and such) and if we constantly bombard the gut with food to digest, then it doesn’t have time to heal whatever is wrong in our bodies. When we fast, we give our bodies a rest from digesting all the stuff we eat (difficult considering all the processed food in our diets) which frees it up to start repairing our damaged cells.

In the book, Dr. Mosley started his fasting journey with a 4-day fast under the supervision of Valter Longo at USC. He has published studies about how fasting for a few days can reset parts of the immune system. Is this what I need? I don’t know. What I do know is that fasting for a day makes me feel better. So I hope fasting for 3 days will give my body more time to heal.

Obviously the whole process will take more than 3 days. I’m planning a pre-fast cleansing day and a few recovery days after the fast. I’m going to blog about it everyday so you will know if I survive each day and so you can witness this human experiment in progress.

And it starts Monday.