Two-plus decades of intermittent fasting❓

I think it was in the fall of 2001. I know it was at a time of upheaval in my life.

I decided (because I was suddenly single) that I would start a new habit: intermittent fasting.

At the time, I was the Chief of Comparative Medicine within NIH’s National Institute on Aging intramural research program. After seeing animals—a lot of them of varying species—who were blooming as they were fasted (and, more significantly, as they aged). I immediately decided that I could definitely benefit from a habit of intermittent fasting. Furthermore, I took to it quickly.

When I commenced eating but one meal a day, I was a quasi-sought-after veterinary-scientist speaker. I delivered a number of talks about the science of intermittent fasting—and I penned a series of essays on this topic.

Oft times, someone would approach me after my one of my talks to say my brother has been following that eating regime for a number of years. Interestingly, it was usually men, in these reports who adapted easily to intermittent fasting.

As I’ve followed the science, the foundational evidence—mostly animal studies—has gotten stronger and stronger. There have been a number of human clinical studies. More are needed. From my perspective, intermittent fasting is right up there with routine exercise in the sense that if intermittent fasting were a drug, we would happily spend millions of dollars for this effective medication.

As someone with a, now, two-plus decades of experience with intermittent fasting, I have concluded that the single largest impediment to my implementation, and maintenance, of a habit of intermittent fasting is a social one.

I have, for most of my life, have been a slender man. My mother was slender. My dad was downright skinny until he married my mom. Fortunately, I lived alone when I started with intermittent fasting.

Currently, after 16-17 years of marriage (while fasting all the while), I can report that skipping breakfast and lunch (as a skinny guy) in front of other people can be awkward. Oft times, I’m inclined to deliver a lecture to house guests or to one & all present about the science of intermittent fasting and why I skip breakfast & lunch like I do…. Other times, I simply cave, and happily break bread with family and friends…

Somehow, particularly in the last 5-6 years, I’ve managed to gain weight on this eating regime. I currently weigh more than I’ve weighed my entire life. I hate how I’m now sporting a beer belly.

I suspect my weight gain is because, although I’m fasting most days per week, I eat A LOT of calories during the day—more than I need at my age. Another factor (that I’m reluctant to accept) is that I’m getting older. A beer-belly is, of course, going to arise if one is consuming far more calories that one burns in a day. There are data suggesting that beer bellies—visceral fat—arise not only because of a calorie imbalance, but because of stress, most notably the hormone cortisol.

As a consequence of the aforementioned visceral fat, I now have (significant) GERD (heartburn).

It is time for me to change my current trajectory/change my habits.

What to do❓

After 71 years of self-observation and experimenting with change, I’ve learned that lasting change comes from adding new positive habits (as opposed to concentrating on eliminating bad habits).

In keeping with James Clear’s __Atomic Habits_, I am going to focus on small daily habits done with consistency.

I am going to record and monitor all that I can think of; my sleep, my daily energy level, my steps, my stairs, and other exercise, as well a (see below) I will record my daily calorie intake.

• As I mentioned yesterday, I am going to rededicate myself to the habit of intermittent fasting.

• Counting calories.

  • My wife has learned that the data-recording feature of Weight Watchers is THE means for her to lose and to maintain a lower body weight. I’ve never had the discipline to record how many calories I consume per day. I’m going to hunt for an app to assist me.

• Regular exercise.

  • Aerobic

    • Running, bicycling, and deep-pool jogging with regularity.

  • Resistance training

    • Deep-pool jogging, (light) weight lifting, and focused core work.

• Elimination of alcohol from my diet.

🤞🏼

Thank you for listening❗️

I’ll keep you posted on my successes and failures as this rededication progresses.