Among other things, I teach people to perform Press Ups. I don’t claim that teaching press ups can do anything other than help with upper body strength & pressing movements and they more than likely won’t be that beneficial for changing your car tire or some other tenuous link I can drum up to overinflate their benefit to get you to do them.
You see as a PT & Nutritionist I like to stay in my lane. By that I mean I teach/prescribe exercise and offer diet recommendations based on the latest evidence that is researched and the qualifications I have achieved that allow me to have expertise in the topic. I harp on about how exercise and food can help you achieve the fitness and health goals you have.
THAT’S IT! No more, no less!
I don’t tell you how being healthier will bring a bonus at work in Q4 via some tenuous link about productivity through better self-esteem due to the release in feel good hormones after exercise and I don’t spout about subjects I am not qualified in because I read somewhere, in my lunch break from whatever, that ‘high glucose levels are a symptom of diabetes’. Therefore, ALL glucose spikes are harmful and must be monitored… ‘Please buy my monitoring kit!’
I was recently made aware of a post spouting on about intermittent fasting… YAWN!!!… Are we still doing this one!
‘Intermittent fasting helps you heal!’
‘Intermittent fasting regulates blood glucose!’
‘Our food product is specifically designed to help you and your fasting… pay me money. I’m not a nutritionist, but I’ll say my piece with authority, so you believe me!’
Blah Blah Blah…
The trouble with these charlatans is there is an element truth in what they say. The issue is, they jump on one mechanism of a process and expand it out to a much broader audience, where it becomes less relevant, to sell you their product that actually does NOTHING, as you don’t need it!
‘Don’t breathe O2 it’ll kill you! Buy my O2 restricting mask.’ Well yes, hyperoxia is damaging, but we really don’t worry about it too much during our everyday lives, do we?
Catch my drift?
Take the first point here – ‘Intermittent fasting helps you heal!’. Well, that’s so broad where do we start, but have you ever known ANYONE to not heal because they didn’t fast?
Me neither.
This statement might be in relation to a new buzz word, ‘Autophagy!’ Trials have shown it is increased with fasting. But do you need yours increased? It’s a natural process that happens anyway. Following traditional healthy lifestyle patterns does you just fine!
For most of us we do not have to fast to heal better!!!
The second point – ‘Intermittent fasting regulates blood glucose!’.
Yep, intermittent fasting helps to improve insulin sensitivity and glucose regulation.
And? So, what!
Are you prediabetic? Are you overweight? Or are you healthy?
If you are healthy, you don’t need any of this improved as… YOU ARE HEALTHY!
If you are overweight, pre-diabetic or T2D, it can help, as can daily calorie restriction and subsequent weight loss. It doesn’t mean you HAVE to fast and buy products that ‘help’ like it is some kind of magic. It isn’t, It’s a tool. A method.
You need to be careful as well. Fasting can result in very low blood sugar. Something you must be wary of if you are diabetic. It can result in dizziness, weakness, falls and lack of concentration. It is probably not a good idea if you have a history of eating disorder.
To be clear, I don’t hate fasting. On the contrary, I am a massive fan of it. There are some great effects for many diseases such as obesity, Type 2 Diabetes and high blood pressure, but these benefits are also achieved through a more subtle daily calorie restriction method and healthier lifestyle protocols as well.
For many of us it is just another method of reducing food intake. Which is fine if you want to try it.
It really does have benefit, but there are pitfalls.
Be wary of Insta Dr’s who bash on about Autophagy, or how fruit is bad, when their doctorate is in Psychology. Have suspicion about Chefs who promote overblown health claims of their recipes but have no nutritionist qualifications. Maybe just take the recipe and enjoy cooking the food.
When it does come to Exercise, Nutrition and Health, go to the people with the qualifications in the topic. Not some insta-grammer trying to sell you a product tagged on to the end of a dieting method like fasting. Because if they knew what they were talking about, they wouldn’t be doing it! And if they do know, they are exploiting you and should really do better. It’s band wagon jumping at its very best.
Intermittent fasting does have efficacy and there are positive effects. However, there has yet to be published any significant trials that show these benefits are superior to more traditional calorie restriction protocols.
It can help as a tool, if it suits you. But the more traditional ways are still as effective.
Ref: Intermittent fasting and metabolic health PMID: 35276989
