In this post, I detail the changes that have occurred since I began intermittent fasting two years ago, discuss why I started this Substack, and give you some glimpses of what you have to learn.
My biggest non scale win is I can actually make it through a whole day without debilitating knee pain! Before I started clean fasting regularly, my knees would feel so hot and swollen by mid afternoon that I could barely stand to cook dinner. As I mom with 5 young kids, I was incredibly discouraged. I’ve been doing IF for 3 years, a year of that clean fasting. It feels so good to not be in pain anymore!
Good for you! So happy to see your stack! I’m an OBGYN, super crazy busy at all times, true believer in IF, and personally down +100lbs. I also give credit to Dr. Jason Fung, not only for his great books but the treasure trove of videos he has with amazing nuggets of info. My #1 patient complaint at well woman exams is weight gain but who has time to explain IF to every patient?! I think your substack can help bridge that gap.
I am always so excited to hear from doctors who recommend fasting to their patients. And good for you for losing over 100 lbs! That's amazing! I'd love it if you refer patients to my Substack so they can get started fasting. Let's spread the word!
What a great substack! I started IF in 2019 and it worked well for weight loss. But it seemed to trigger migraines. Did you experience this too? Also the hunger made me grumpy. Any thoughts? I’ve gained back 15 pounds that I need to lose.
I found that I only got migraines if I wasn't proactive about taking in extra salt or if I had too many carbs in my eating window. My body doesn't swing back and forth well between having to process a lot of carbs and then having nothing. As soon as I focused on protein and fat at meals, fasting became so much easier.
I am in my second year of IF. During the first year, I lost 25 lbs. and found much success in learning about making my health better. I have clean fasted every day. I am currently working on removing artificial sweeteners from my diet. Finding you and your articles is definitely the next stepping stone in my journey! Thank you for all you do, Leslie!
I'm a newish subscriber so I'm glad to hear your story altogether. I've dabbled in fasting but coming back anew really trying to make it work. I'm learning a lot from your substack. Thank you for all the suggestions and information! :)
This was great! "Information is motivation." That's a quote to keep. I was successful (eventually) with IF because I kept listening to podcasts and reading books that cemented my understanding which gradually shifted my mindset. No more white knuckeling through deprivation, but seeing IF as much needed rest and self care and healing. Three years later and I'm finding similar shifts regarding food choices. Year one was the fasting. Year two, adding walking. But Year three is about long term health and gradually replacing ultra processed foods with real, whole foods and getting rid of sugar and white flour (that last is improving, but not completely done yet). IF has taught me to be more patient and disciplined, to delay gratification, and to say no or not yet to my inner toddler. I have been able to stay committed to a strength training regimen at home for the first time. I'm 56, all my health markers are in the optimal range, I sleep well, and I've never felt better. Information is still motivation. Now I'm reading books about the blessings of real food over ultra processed. My fasting practice has helped me to frame the extra time in the kitchen as a time of rest instead of a hassle. The emotional benefits are just as important as the physical are.
I too have had really good success with IF. Two years in and my fasting insulin, A12 and triglycerides are all in good shape. I am not to the size I want as yet. I would say I have lost 35 lbs. I quit weighing myself about a year ago because I would get stalled at a certain weight and then I get frustrated. Gin Stephens said that she doesn’t weigh herself anymore either and just has a pair of jeans as her check point. Needless to say, I would like to keep losing so I am open to try different methods with IF. Today I would say, I am two meals a day and I fast approximately 18 hours.
I'm going to my father's house in Nov and he is seriously overweight! Even at 90 yrs old I'm going to attempt to get him off his normal sugar laden crap diet while there and get him to at least commit to IF if nothing else. He starts out with some fruit laden yogurt and a bowl of cheerios at 5 am and then throughout the day has Popsicles and ice cream available for between meals. My sister tries to feed him healthy meals but all the snacks are just packing on the weight! Wish me luck.
I’ve read the books, part of the Gin Stephen’s group, can clean fast all morning - But I’m not doing well at night. Also, I struggle, as a 60 something woman- with osteopenia - with the protein factor. Do I concentrate on 100 g of protein or do i just do ADF and hope i get enough protein ? But it doesn’t seem possible to get enough protein doing ADF. So, lately I’ve just felt stuck. Leslie, do you have any insight on this?
I have done all kinds of fasting adjustments, and have gained weight. I have been fatty for almost 2 years. I’m feeling like fasting doesn’t work for me. But your article seems like I may not have some key factor.
My biggest non scale win is I can actually make it through a whole day without debilitating knee pain! Before I started clean fasting regularly, my knees would feel so hot and swollen by mid afternoon that I could barely stand to cook dinner. As I mom with 5 young kids, I was incredibly discouraged. I’ve been doing IF for 3 years, a year of that clean fasting. It feels so good to not be in pain anymore!
Good for you! So happy to see your stack! I’m an OBGYN, super crazy busy at all times, true believer in IF, and personally down +100lbs. I also give credit to Dr. Jason Fung, not only for his great books but the treasure trove of videos he has with amazing nuggets of info. My #1 patient complaint at well woman exams is weight gain but who has time to explain IF to every patient?! I think your substack can help bridge that gap.
Hello,
I am always so excited to hear from doctors who recommend fasting to their patients. And good for you for losing over 100 lbs! That's amazing! I'd love it if you refer patients to my Substack so they can get started fasting. Let's spread the word!
Just came across your substack from a comment of yours on the flccc.net or pierre kory substack.
Looking forward to losing 50 lbs !
Thank you!
That's wonderful, Donna! Let me know if you have any questions along the way!
What a great substack! I started IF in 2019 and it worked well for weight loss. But it seemed to trigger migraines. Did you experience this too? Also the hunger made me grumpy. Any thoughts? I’ve gained back 15 pounds that I need to lose.
I found that I only got migraines if I wasn't proactive about taking in extra salt or if I had too many carbs in my eating window. My body doesn't swing back and forth well between having to process a lot of carbs and then having nothing. As soon as I focused on protein and fat at meals, fasting became so much easier.
Thank you!
I am in my second year of IF. During the first year, I lost 25 lbs. and found much success in learning about making my health better. I have clean fasted every day. I am currently working on removing artificial sweeteners from my diet. Finding you and your articles is definitely the next stepping stone in my journey! Thank you for all you do, Leslie!
I'm a newish subscriber so I'm glad to hear your story altogether. I've dabbled in fasting but coming back anew really trying to make it work. I'm learning a lot from your substack. Thank you for all the suggestions and information! :)
Blessings to you as you restart. 😀
This was great! "Information is motivation." That's a quote to keep. I was successful (eventually) with IF because I kept listening to podcasts and reading books that cemented my understanding which gradually shifted my mindset. No more white knuckeling through deprivation, but seeing IF as much needed rest and self care and healing. Three years later and I'm finding similar shifts regarding food choices. Year one was the fasting. Year two, adding walking. But Year three is about long term health and gradually replacing ultra processed foods with real, whole foods and getting rid of sugar and white flour (that last is improving, but not completely done yet). IF has taught me to be more patient and disciplined, to delay gratification, and to say no or not yet to my inner toddler. I have been able to stay committed to a strength training regimen at home for the first time. I'm 56, all my health markers are in the optimal range, I sleep well, and I've never felt better. Information is still motivation. Now I'm reading books about the blessings of real food over ultra processed. My fasting practice has helped me to frame the extra time in the kitchen as a time of rest instead of a hassle. The emotional benefits are just as important as the physical are.
I too have had really good success with IF. Two years in and my fasting insulin, A12 and triglycerides are all in good shape. I am not to the size I want as yet. I would say I have lost 35 lbs. I quit weighing myself about a year ago because I would get stalled at a certain weight and then I get frustrated. Gin Stephens said that she doesn’t weigh herself anymore either and just has a pair of jeans as her check point. Needless to say, I would like to keep losing so I am open to try different methods with IF. Today I would say, I am two meals a day and I fast approximately 18 hours.
I'm going to my father's house in Nov and he is seriously overweight! Even at 90 yrs old I'm going to attempt to get him off his normal sugar laden crap diet while there and get him to at least commit to IF if nothing else. He starts out with some fruit laden yogurt and a bowl of cheerios at 5 am and then throughout the day has Popsicles and ice cream available for between meals. My sister tries to feed him healthy meals but all the snacks are just packing on the weight! Wish me luck.
I’ve read the books, part of the Gin Stephen’s group, can clean fast all morning - But I’m not doing well at night. Also, I struggle, as a 60 something woman- with osteopenia - with the protein factor. Do I concentrate on 100 g of protein or do i just do ADF and hope i get enough protein ? But it doesn’t seem possible to get enough protein doing ADF. So, lately I’ve just felt stuck. Leslie, do you have any insight on this?
Leslie,
Do you work one on one with clients?
I have done all kinds of fasting adjustments, and have gained weight. I have been fatty for almost 2 years. I’m feeling like fasting doesn’t work for me. But your article seems like I may not have some key factor.
Let me know what you charge,
Best to you, janetworland@yahoo.com