Today I’m excited to introduce one of my favorite clients, Emily Arger! (If you didn’t know this already, my first business love is coaching health and wellness professionals - and Emily is one of the greats!)
Emily is a pro with all things nutrition. She’s a Certified Fast Away to Fat Loss Coach who’s helped women lose pounds with a simple nutrition-based lifestyle focused on Intermittent Fasting (IF). She runs 7-day, 10-day, and 3-week programs to help women safely and effectively implement IF into their daily lifestyles. (You can learn more about Emily right here!)
What is Intermittent Fasting?
Very simply, Intermittent Fasting is not a diet. Instead, it’s a change in your eating pattern.
The 16/8 fast (the one we’re talking about today) offers a great daily routine for mama entrepreneurs especially.
Watch, listen, or read as Emily offers 4 practical tips for how to implement Intermittent Fasting:
TIP #1. Choose your fasting window.
This timeframe has to be something that will work everyday (or at least most days). Generally I recommend the 16/8 window, meaning you’ll close the eating window around 7-8pm and fast until the following day around 11am-12pm.
Consider when you eat dinner. When you’re finished eating dinner, that’s when you’ll close the window and begin fasting. You’ll fast until bedtime (which should be easy if you’ve just eaten a big, healthy dinner!), through the night, and then until lunchtime the next day.
You’re only fasting for about eight waking hours. (It’s not as hard as you think!)
TIP #2. Do not combine IF with caloric restriction.
I’m passionate about thyroid and adrenal health (especially for new mamas!), which means I DON’T recommend restricting calories in combination with an IF eating pattern (remember this isn’t a “diet”).
There’s right and wrong ways to do Intermittent Fasting.
Restricting your eating during your 8-hour window is the wrong way to get started. That could cause a lot of problems for your entire endocrine system, plus you might crash. Your body might not receive the macronutrients it needs to thrive.
NOTE: Yes, that requires some diligence from you! It can be helpful to work with a coach, because the methodology is specific. To begin, you can check out Emily’s FREE guide to Intermittent Fasting right here!
TIP #3. The best thing to do at the end of your fasting window is… Forget you fasted!
This is SO IMPORTANT, because you don’t want to “compensate” for the fasting hours or binge during the eating window (especially on junk).
Eat your first meal like an adult: You are calm and peaceful and confident. Eat a normal meal, and treat your body well as you enter these eight hours of nourishment.
TIP #4. Remain consistent (but remain flexible).
Choose your 16/8 window and stick with it! Your body will adapt. The first few days might feel hard, but your body will adjust to this new schedule for eating.
BUT remain flexible. If you’re hunger during the fasting hours is unbearable, of course break your fast to eat something to nourish your body.
Consider, though, “What turned on that hunger signal?”
Did you simply drive past Starbucks mid-morning? Did you see your co-worker munching on chocolates? Did you smell something from the breakroom? Have you always had these “hunger cues” when you’re bored or upset? (Those are externals that SHOULD NOT break your fast in the future.)
Did you have a super hard workout the day before? Is your body experiencing stressors that require more consistent nutrients? Is your body feeling “real hunger”? (Those are your body’s cues to break fast and eat.)
Intermittent Fasting will help you become better aware of your body. And it might take some time to figure out.
If you want more details about Intermittent Fasting, check out Emily’s FREE Guide to IF!
BONUS Q+A with Emily
QUESTION 1: Do your kids intermittent fast?
No - right now my kiddos are ages four and six. Their bodies are growing, and they require pretty consistent caloric intake! They don’t need to limit their eating window at all.
QUESTION 2 - How do you feel about IF and Carb Cycling together?
Carb Cycling still allows you to get all your macronutrients during the eating window. In my Faster Way to Fat Loss program, we do both (there are so many benefits with each!) - so I say YES.
Remember that this doesn’t cut calories. When you’re eating fewer carbs, you’re eating more fats and proteins (so you’re NOT restricting calories).
ONE LAST TAKEAWAY: As a woman, I hope that we can stop thinking about ourselves as “fat” and actually consider that fat is simply fuel! That’s what IF allows us to tap into - “extra fat” isn’t bad, it’s simply fuel for our busy lives.
Thanks for joining us today, Emily! Find more information about IF and coaching with Emily right here!
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