In July of 2019, facing some tough career decisions, I sought the guidance of the ALMIGHTY. I started fasting 12 hours a day and praying daily (early morning, noon and nighttime). During this period, I experienced so much clarity of my thoughts. My focus was laser-sharp. In concert with me Prioritizing Physical Activity, I also witnessed a decrease in body fat. This was an added yet expected benefit. I continued the fast for about 40 days. I felt good. I ate the foods I craved during my eating window and never felt like I was sacrificing good tasting foods. More importantly, to the purpose of this short-term journey, the answers I sought were provided to me.
We are in Extra-ordinary times which call for creative ways to be vigilant with your resources and guard your health. Here is a way to do both.
ACTIVE-DAD
January 6, 2020
Equipped with these answers I relocated my family to another state, clear across the country. That process, with a family of four required quite a transition for all members. I found myself putting on a bit of weight. With a new position, a new role and responsibility, I wanted to present my best. I decided to start a fast. By this time, Intermittent Fasting was all the buzz. So, I said why not.
There’s just something about achieving results that gets addictive!
ACTIVE-DAD
I started a 20 hour Fast with a four-hour Eating Window from 4 pm to 8 pm. The last two hours from 2 pm to 4 pm were the hardest. Those were my hours of heightened irritability. I broke my fast with dense foods; like oatmeal packed with walnuts and sweetened by applesauce or raisins. I consumed quite a bit during that Eating Window. It felt like I was trying to fit three meals into a smaller window of time. I was reluctant to track my intake. I didn’t want to make this experiment too complicated. My main goal was to test my resolve.
Two Hours
The results were slow and steady. Along with Intermittent Fasting (I.F.), I continued to Prioritize Physical Activity, at least six days a week. My activities were mainly in the fitness center with weightlifting and thirty minutes of cardio. My thoughts were to minimize inevitable muscle loss. As the weather cleared, I took to long distance running on paths and hiking with my wife and two kids.
In February I reduced the Eating Window from four hours to three. This accelerated my results; loss of inches in my waist, hips and buttocks. That was my intention, and that is what I witnessed. There’s just something about achieving results that gets addictive! February was such a successful month, I decided to go CRAZY with I.F.
A little bit of madness in March… TWO HOUR eating windows!
The gradual approach helped ease me into reducing the duration of my Eating Windows. So much so, the two-hour window did not make much difference in the level of difficulty. I adjusted my Eating Window time frame to 5 pm to 7 pm. My appetite naturally decreased, and I could only eat so much food in that window.
Structure and Adjustment
Much like you, my week days are pretty structured (morning Physical Activity, work, home for dinner, relax after the kids are down for bed, sleep, repeat). However, the weekends can prove to be the real challenge with less structure and food always around.
Try these two-part strategies to stay consistent on the weekend: 1) Wake up later [7:30 am versus 5 am]; 2) Engage in Physical Activity when you start feeling hungry.
Waking up later was the easy fix. We have two human alarms. Our youngest (one year old), wakes up around 7:30 am, loud, hungry and grumpy! Waking up later reduces the time you’re awake thinking about food. Exercising when you are hungry, closer to the time you have scheduled to break your fast, allows you to take your mind off food and sometimes even stretch your window even longer.
plagues and politics
Nobody foresaw the virus now known as SARS-CoV-2 (likely an effect of Spillover) exploding into a pandemic of historical and catastrophic proportions! COVID-19 threw all our routines and normal day-to-day activities OUT OF ORDER. In mid-March employees were forced to Work At Home, child care facilities shut down and fitness centers were eventually closed. The uncertainty caused panic and people took to grocery stores to stock up on things they thought would no longer be available (toilet paper?). This obviously included food.
Food Rations
As the days of social distancing and shuttered businesses turn into weeks, stretching out our food supply becomes ever present on our minds. Food Rationing! If you are engaged in I.F., you are already ahead of the curb! Think about it. During the I.F. process your body adjusts to it’s new state of hunger. An added bonus; you will save money on your weekly food bill. Despite what you have been led to believe, you can forgo a meal or two! You may be tempted to eat more now that you have a surplus, out of stress eating or simply because you are looking at your food more frequently. Resist that compelling urge.
The bottom line
The bottom line is your waist line and your peace of mind. Try Intermittent Fasting! Experiment with it. You don’t have to do a 20 hour fast. Start with 16 and gradually increase your fast to 17, 18 or just keep it there. We are in Extra-ordinary times which call for creative ways to be vigilant with your resources and guard your health. Here is a way to do both.
And always, I REPEAT, ALWAYS…PRIORITIZE PHYSICAL ACTIVITY!!!