This week's episode is all about FASTING: What is fasting? What breaks a fast and what doesn’t? What are the health benefits and risks? What are the pros and cons of different types of fasting? We answer all of those questions and more - including the effects of fasting on male and female hormone levels.

This is the third episode in our 8 part series all about helping you "Find your Food Fit" - a plan for how to structure your every day eating in a way that fits with your lifestyle, preferences, health goals, budget, and more. It provides practical advice to help you understand the basis for these different eating patterns, how to do them, and how they benefit health.

If you'd like to show your support with a one-time or monthly donation, please visit: https://ko-fi.com/nuchihealth. I'd also like to thank @annabcalligraphy for my artwork this week. If you couldn't read it in the video, it says "Find beauty every day".

Additional resources:

How to calculate your daily caloric needs: https://youtu.be/LSu2cnduh6M

Previous Nuchi Health Podcast episode to review basic nutrition concepts: https://youtu.be/uz__2EF08-s

Episode 2 of our "Find your Food Fit" series: The Mediterranean Way https://youtu.be/EB5uqRCDsQM

Timestamps:

(00:00:18) Episode introduction

(00:05:16) Fasting terms defined

(00:06:55) Types of intermittent fasting: Alternate day, modified alternate day, 5:2, TRE

(00:12:54) Why fast? General benefits

(00:16:00) What breaks a fast?

(00:18:49) How long to fast?

(00:20:28) Best eating window timing for TRE, circadian rhythms,

(00:26:36) Circadian rhythms and alternate day fasting

(00:29:08) Health benefits of intermittent fasting

(00:34:40) Autophagy activation and benefits

(00:36:03) Other mechanisms underlying fasting benefits

(00:37:35) Contraindications/who should not fast

(00:42:41) Female cycles and hormones with fasting

(00:45:50) Male hormone effects of fasting

(00:46:40) Nutrition short-falls and potential side effects

(00:49:17) Putting intermittent fasting into practice

(00:55:13) Closing

ABOUT US:

Welcome to the Nuchi Health Channel! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years.

My YouTube channel and podcast through Nuchi Health are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health!

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