Day 16 ❍ Metabolic Flexibility
For some of us, the words "diet" or even "cleanse" can evoke resistance. Decades of weight shaming and the promotion of unattainable body images—often unhealthy and unrealistic based on individual body types—have left a wound that deserves care and healing. Yet, I want to reclaim the essence of what it means to interact with a healthy diet—our regular intake of nourishing foods. Today, we’ll explore intermittent fasting and ways we can support our bodies in achieving metabolic flexibility.
Intermittent Fasting: More Than Weight Management
When it comes to intermittent fasting (IF), it is important to highlight that it is not solely about weight management. Far from it. In fact, doctors have long recommended it to treat various ailments. While health fads come and go, the science behind intermittent fasting is compelling, particularly when it comes to improving metabolic flexibility.
Intermittent Fasting involves cycling between periods of eating and fasting. Its benefits are profound: better weight management, enhanced metabolic health, improved brain function, and even potential longevity. During fasting, the body undergoes a process called metabolic switching, transitioning from using stored sugar (glucose) for energy to burning fat and producing ketones. This metabolic flexibility comes with a cascade of physiological benefits and even impacts aging.
Why Are Ketones Important?
Ketones are a vital energy source for cells, and they stimulate a powerful cleansing process in the body called autophagy. Leading researcher Mark Mattson, a neuroscientist who served as Chief of the Laboratory of Neurosciences at the National Institute on Aging, describes autophagy as the body’s “garbage disposal and recycling system.” This process removes damaged or dysfunctional components from cells, enhancing cellular health. Mattson's extensive research on fasting, detailed in his book The Intermittent Fasting Revolution, emphasizes its potential benefits, from reducing anxiety to improving memory and protecting against neurological disorders like Alzheimer's disease and stroke.
The 12-Hour Window for Metabolic Switching
It takes approximately 12–14 hours of fasting for the body to achieve metabolic switching, transitioning from burning glucose to burning fat. This state, known as ketosis, can occur after just twelve hours without eating, which is why a 12-hour fasting window is recommended for intermittent fasting.
Benefits of Intermittent Fasting
Weight management
Improved metabolic flexibility
Enhanced brain function
Potential longevity benefits
Reduced oxidative stress on cells
Enhanced mitochondrial efficiency
Regulated blood sugar levels
Induced autophagy
Getting Started with Intermittent Fasting
For the Yoga Body Cleanse, we suggest a 12-hour fasting window. Choose a daily eating and fasting schedule that aligns with your routine. For example, if you go to bed at 10 PM, you might select a 7 AM to 7 PM eating window. Including some awake fasting time before bedtime minimizes digestive activity during sleep, allowing the body to focus on repair and recovery.
ACTIONS: 7 Ways to Support Metabolic Flexibility
Intermittent Fasting: Start with a 12-hour window and adjust as needed.
Balanced Nutrition:
🥑 Healthy Fats: Include avocados, nuts, seeds, and fatty fish to enhance fat metabolism.
🌾 Complex Carbohydrates: Opt for whole grains, legumes, and vegetables for sustained energy.
🍗 Protein: Build and repair muscle while improving metabolic efficiency.
Reduce Sugar and Refined Carbs: Limit blood sugar spikes to improve insulin sensitivity and promote fat utilization.
Stay Active Throughout the Day: Regular movement (e.g., walking or stretching) prevents energy stagnation and supports metabolic health.
Adequate Sleep and Stress Management: Prioritize rest and stress reduction techniques, such as yoga or meditation, to optimize metabolic function.
Cold and Heat Exposure:
❄️ Cold Showers or Ice Baths: Activate brown fat and increase energy expenditure.
🔥 Sauna or Heat Therapy: Improve circulation and metabolic processes.
Stay Hydrated: Proper hydration supports cellular health and energy metabolism.
“Be with those who help your being. ”
RECIPE INSPO 🤍 Heart Healthy & Delicious!
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