Intermittent fasting. Does the hype reflect reality?

You've probably heard about intermittent fasting but you're unsure what it is and if it's as good as what people say.

You may even be wondering if intermittent fasting is dangerous.

I'm here to tell you, when done properly it's one of the best ways to maintain good health.

It gives you more energy, reduces body fat, helps with brain function, fights off diseases and increases your chances of living a long and healthy life.

I have been intermittent fasting for the last 18 months and the positive effects it has made on my body and sense of well-being means I will do it for the rest of my life. It isn't a fad.

The list of benefits of intermittent fasting continues to grow as science makes new discoveries. Put these benefits into pill form and you will become a billionaire overnight.

There is a general lack of understanding when it comes to intermittent fasting so first-things-first:

* Breakfast is NOT the most important meal of the day* Going without food will NOT cause your body to cannibalise itself

If you're new to intermittent fasting or have done it before but looking for further information this guide is for you.

I'm hopeful it will give you all the information you need to make a decision on whether intermittent fasting is for you.

The most important meal of the day is not breakfast

Neither is it lunch or dinner. Let's get this out the way first.

Eating breakfast (which means 'breaking fast') can hinder your health more than help it.

Let's get some common myths out the way:

* Skipping a meal won't make your body hold on to fat* Fasting doesn't cause your body to shut down* Eating frequently won't speed up your metabolism* If you go too long without food your body will start eating itself (muscle)

There is no scientific evidence to suggest fasting does any of the above yet people continue to believe them.

What is intermittent fasting?

Before we get going it's useful to give a clear definition of what intermittent fasting is.

Humans have fasted for hundreds of thousands of years and through evolution your body is designed for it. It's only in recent times we have started eating at regular times and intervals.

In today's society, we are lead to believe that we must eat regularly and at least every four hours. This is incorrect.

Growing up you were told that you should eat every morning because "breakfast is the most important meal of the day". Again, this is incorrect.

Starting the day with a nutritious breakfast, you were told, helps set the tone and gives us much needed energy for the day ahead.

For years the media would peddle this myth to sell us cereals and other breakfast foods. But that's all it was, a myth.

This myth didn't come from any scientific studies but by marketers working for the companies that sell the sugar-coated cereals you see on supermarket shelves. In other words, of course, cereal companies will tell you breakfast is the most important meal of the day.

So, what is intermittent fasting?

Let's start with what it is not.

* It is not a diet plan* Though weight loss is likely to occur it is not a quick way to lose weight

The

Intermittent fasting. Does the hype reflect reality? You’ve probably heard […] More

Think back on your life and there will be certain moments you can remember more vividly than others.

These moments can strike up powerful emotions reminding you of what you felt at that given time.

Moments when you felt a sense of pride either in yourself or a loved one for achieving something great or for showing a strength of character when the odds were stacked.

Or in a moment of epiphany which causes you to change your entire view of something or someone.

Perhaps it was a moment of realisation when you knew something in your life had to change.

These are what you call 'defining moments' - the parts of our life that are both memorable and meaningful and remain with us forever.

Defining moments stick with us. Usually forever. They leave an everlasting imprint on our psyche.

The brain doesn't retain every piece of information it receives. Doing so would be a waste of energy. Remembering the mundane parts of life serves no purpose.

We're often told by the self-development community to "live in the moment." Sure, but a lot of moments are boring. Living in them would just make that work commute or wait at the doctor's office all the more tedious.

What the brain does remember, however, are the important or 'defining' moments. Those pinnacle times in life you remember and reflect on years after they happened. They shape who we are and can often change the course of a life.

When almost every memory of that fateful day is forgotten, all that's remembered is that defining moment and the person is has shaped you into today.

Peak moments help us remember situations more fondly

A peak moment allows us to remember an entire situation perhaps more fondly than it was to fully experience.

For example, when you travel, the peak moments you experience like scuba diving, beach life and meeting people will drown out the bad moments of airport delays, travel sickness and money theft that often come with backpacking.

Or when a project you've been working on is finally launched and receives recognition and adulation, the stress, worry and sleepless nights that occurred while working on it, are often forgotten and all that remains are the peak moments of pride.

In both examples, on reflection, the entire time is pinned to the peak moments which we retain in our memory and forget the bad.

There are four different kinds of peak moments:

* Moments of Elevation - these lift us out of the every day. They are filled full of joy, delight and surprise* Moments of Insight -  when we have an epiphany about ourselves or our world* Moments of Pride - when you were at your best, drawing on strength and courage to accomplish something you didn't think you could* Moments of Connection - when a moment occurs that brings you closer to someone else and them to you

We make fewer moments as we age

Creating moments as we age becomes more difficult. Why?

Because we have already experienced many of life's important moments.

It will come as no surprise to hear that the majority of important moments in your life likely happened from the ages 15 to 30.

This is called the 'reminiscence bump' - because of the novelty of many things that happen du...

This is a review of the brilliant book . Think back […] More

In this podcast I make some predictions on where I see social media heading. I talk less about the technology and more about how social will continue to change culture and society, and how it will begin to mature further as more money is poured into it from a marketing perspective.

Find out more at: https://www.stedavies.com/future-of-social-media/

If you could add five healthy years to your life would you? 

How about ten healthy years? 

Imagine what you could do in that time. 

You could travel the world, see more of your kids and grandkids, pursue hobbies, spend more time in your job or do anything you like, really. 

I believe it's possible. 

Obviously, there are a lot of factors at play and there is one we have little control over. 

That being lady luck. 

We have no control over the cards we are dealt though you can maximise your odds of luck. 

An accident can cut short a young and healthy life in seconds. So too can being born with a genetic defect. 

Though luck works both ways and being born with some genes can help you live longer too. 

If you're of Ashkenazi Jewish decent you are more likely to live to your hundreds thanks to your genetic makeup. 

For everything else, however, you're in control but it requires implementing good habits and taking action. 

The definition of good health isn't six-pack abs and 8 percent body fat to look good on the beach. 

Living a healthy life for as long as possible (longevity) is more about maintaining wellness. 

This is the difference between good health and: 

* Bodybuilding: which is about what you look like on the outside. * Sports: which is about how you make your body perform in a competitive environment. 

If bodybuilding and sports were key to a long and healthy life then all bodybuilders and sports stars would live the longest, but they don't. 

In fact, a lot of them don't live long at all because they have pushed their bodies so hard over the years. 

Good health is about preserving the natural functions of the body and mind for as long as possible. Everything else is either vanity or performance. 

And the kicker is, as you get older you have to work harder to preserve what you have. And the older we get the more difficult it becomes. 

Hey ho, that's life. 

But with Lady Luck on your side, put these habits in place and you will add more healthy years to your life. 

  

It starts with your mindset 

Your mindset is the operating system to your life. 

The key is to control your thoughts, beliefs and how you interpret the world, other people and yourself. 

Your mind is a powerful tool and it's down to you to hone and sharpen it so it works for you not against you. 

This means embracing certain fundamental truths about life. Namely, you're going to die and everyone you've ever known is going to die also. 

If that's painful to read then you're mindset requires work. 

If it isn't, then you've probably figured out what the most important things in life are and don't take the rest of it, the noise, too seriously. 

Your mindset is developed by a combination of your up...

In this podcast I’m joined by Rich Leigh, who is the founder of PR agency, Radioactive PR. With offices based in both Gloucester and Manchester, Radioactive is a full-service agency providing media and social media campaigns for clients, large and small.

Rich himself is well known in the UK PR industry. He was an early adopter of social media and founded the excellent PR Examples blog, which highlights the best in PR and social media stunts and campaigns. PR Examples has been subsequently voted top UK PR blog by PR software firm, Vuelio.

Rich is a newly published author. His book, Myths of PR: All Publicity is Good Publicity and Other Popular Misconceptions was published with Kogan Page in April this year, and within the first week became the best selling PR book on Amazon.

In our chat we cover a lot of things including good and bad PR campaigns, Rich's new book, PR myths and much more!