Elon Musk does this. His predecessor, Jack DorseyFormer Twitter CEO and co-founder X is now reportedly doing the same. Phil Libin of Evernote and Y Combinator's Daniel Gross are also said to have ditched the three meals a day plan in favor of the increasingly popular eating plan: intermittent fasting.
Perhaps you already restrict your eating to a narrow window of six to eight hours each day. Or perhaps you abstain for as long as 24 hours a few days a week. If you don’t, chances are more than a few of your coworkers do.
More and more research shows that intermittent fasting has numerous health benefits. But how does a fasting diet affect your productivity at work?
“From an evolutionary perspective, fasting is the time when your mind works best,” he says. Mark Mattson, PhDauthor The Intermittent Fasting Revolution and professor of neuroscience at the Johns Hopkins University School of Medicine. “If you're an animal in the wild and you can't get food for days, your brain and body have to function optimally or you won't survive.”
How Intermittent Fasting Works for those of us trying to survive in the rat race in the wilds of the concrete jungle?
Is intermittent fasting beneficial?
Many people believe that intermittent fasting weight lossSome studies show that it has the ability to prevent Cancer, dementiaheart disease and diabetes— even help with total slowdown aging process.
This could be increased insulin sensitivity and decreased inflammation that underlie all of these benefits. When you fast, your body responds better to insulin, the hormone that regulates blood sugar. With better overall blood sugar control and less circulating sugar to burn, the body resorts to burning fat.
Better blood sugar control and lower body fat levels may lead to reduced overall inflammation, which appears to play a role in many diseases associated with aging.
How quickly does intermittent fasting take effect?
I'm trying prevent dementia something that may not affect you for decades may be reason enough to commit to changing your meal times. But can intermittent fasting give you an edge before then?
There aren't many studies looking directly at how fasting affects the human brain. But animal studies show plenty of examples of benefits.
Studies in mice show that within weeks of adopting the new schedule, levels of brain-derived neurotrophic factor (BDNF) increased. This brain molecule plays a role in learning, memory, and the formation of new connections in the brain. BDNF also curbs depression and anxiety.
“Once the animals adapt to intermittent fasting, we see that their anxiety levels go down, which allows them to concentrate better, and then we see that they have improved learning and memory,” Mattson says.
Better learning and memory on an empty stomach may seem counterintuitive. Many will say that they simply cannot think clearly on an empty stomach. This is hardly conducive to maintaining a good game in the office. But these feelings are fleeting.
“You just have to get used to it,” Mattson says. “It's as an exercise: If you haven't been doing any exercise and you start running, you won't feel so good at first. It will take your system a couple of weeks to a month to adapt.”
Once your body is forced to start burning fat for energyand not sugar, the fog should clear as your focus sharpens. Fasting can also improve sleep because you finish digesting your food early in the day. Better quality sleep brings a host of benefits, including a sharper mind.
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Set yourself up for success
There are several different types of intermittent fasting schedules. One type sets up a six- to eight-hour eating window, during which you get all of your calories for the day during a certain period, such as 10 a.m. to 6 p.m. Outside of that window, you only drink waterblack coffee, tea or other zero-calorie drinks.
Another option is to fast for a full 24 hours one or two days a week. A third option involves choosing two or more days a week to consume only 500 calories, and eating normally the other days.
Before you begin, remember that “this isn’t for everyone,” says Caroline Susey, RDN, a spokesperson for the Academy of Nutrition and Dietetics. “If you’re pregnant, breastfeeding, taking insulin for diabetes, or have a history of an eating disorder, we don’t want to go down this path.”
If you're not sure if it's safe for you, talk to your doctor. When you're ready, try these tips:
Start small
If you typically eat three meals a day, with snacks spread throughout your waking hours, suddenly fasting for 18 hours a day may seem like a stretch at first. Start with a 12-hour eating window, say, from 6 a.m. to 6 p.m. Each week, make that window a little smaller.
Don't forget about nutrition
Some people think they can eat whatever they want during their window. If you want to feel your best while fasting and reap all the health benefits of this lifestyle, a well-balanced diet Susie says a diet rich in fruits, vegetables, fiber, whole grains and lean protein will “set you up for success.”
Don't forget to drink water
You can drink as much water as you want while fasting, and you should: “Some people may experience headaches and mistake this for a side effect of fasting, when in fact they are just dehydrated.”
More about healthy eating:
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