The Christian Nutritionist

View Original

238: Reconsidering Fasting and Meal Timing

Chelsea Blackbird

In this week’s episode we’re diving into some of the science and nuance around fasting and how to make considerations based on your stage and season of life. Here are key points we cover:

  1. Eat with the sun and The Son. Eat within the daylight hours and eat with gratitude and glory to the Lord our Savior.

  2. Try to get morning sunlight in your eyes before you eat.

  3. Eat by 10am to help support muscle protein synthesis. This becomes more important as we age in order to help counteract age-related muscle loss.

  4. Eat within the first hour of waking to help restore leptin sensitivity.

  5. Variables like coffee and exercise while fasting depend a lot on your stress levels.

Ultimately your choices are between you, your body and the Creator of your body. It’s always important to consider how we are serving the Lord in the stewardship of our bodies, how we are or aren’t honoring the needs OF our bodies, and how we need to be open to how those needs may change in the different seasons and stages of our lives. I hope this week’s episode helps give you insight, information and support so that you better tap into that discernment at all levels.

238:Reconsidering Fasting and Meal Timing

See this content in the original post

EPISODE BLOG

Hey there, my dear friend! I hope you're doing well. I wanted to continue our conversation from last week when we had an enlightening discussion with Cristal about the potential dangers of turning things like fasting, coffee, or any health goal into idols in our lives. It was a powerful conversation that received great feedback, and it personally served as a check-in for me regarding my motivations and approach to health. It reminded me to pause and reflect on how we can best serve the Lord in the stewardship of our bodies, honoring their needs, and being open to the changes that different seasons and stages of life bring.

Last week, we discussed how Sue was dedicated to keto and superfasting, but Cristal, her practitioner, wisely advised her that it wasn't serving her body at that moment. This highlights a crucial point: we often dig our heels into specific dietary and fitness practices, even when they no longer benefit us. These practices may work for a while but can lose their effectiveness due to factors like taking therapeutic approaches to extremes or undergoing life changes such as stress, hormonal fluctuations, or age-related muscle loss, which significantly impacts metabolism. In this blog, we'll delve into key considerations related to fasting, meal timing, and coffee, focusing on the physical aspects, while remembering that our bodies are holy vessels of Christ.

Eating with the Sun and the Son

One fundamental principle to start with is eating in alignment with both the sun and the Son, our Lord. This means targeting your eating window during daylight hours and fasting during the nighttime or dark hours, all while giving glory and gratitude to the Lord. While it's easier to eat in daylight during summer, it can be challenging during winter when darkness falls early. However, aligning with circadian rhythms and quantum biology reveals why this is optimal. Our body's hormones, digestive system, and metabolic processes follow a schedule, and maintaining this order is essential. When our bodies are in order, things go well, but disorder can lead to issues.

Digesting, absorbing, and storing nutrients are more efficient during the day, making daytime the best time for these processes. Studies have shown that we burn more energy processing a meal in the morning than at night. Eating late can lead to digestive issues like gas and acid reflux, and it can also affect insulin sensitivity, keeping blood sugar levels high and possibly contributing to cholesterol issues. It's intriguing that even poison affects us differently depending on the time of ingestion, with nighttime poisoning being less severe. The longer we wait to eat and the later we eat, the more it delays essential detoxification processes that should occur during sleep. Melatonin, released after sunset, initiates these processes, and eating late interferes with their effectiveness.

Coffee, Cortisol, and Timing

Now, let's discuss the role of coffee in this context. The main concern with coffee is its ability to increase cortisol levels. Cortisol naturally peaks in the morning within an hour of waking in a response called the Cortisol Awakening Response (CAR). It's essential for cortisol to follow this natural rhythm. However, for individuals under significant stress or with cortisol and blood sugar imbalances, drinking coffee on an empty stomach can push cortisol levels too high, contributing to weight retention or gain.

Adding a little fat to your coffee can help blunt the cortisol and rising blood sugar response. Some people drink their coffee with a small amount of fat during their fasting window to mitigate this effect. It's worth noting that different people react differently to fasting, and while some can handle black coffee and intense workouts during fasting, it doesn't work for everyone. High-intensity exercise and fasting can raise cortisol levels, which may not be suitable for individuals already experiencing stress or trauma.

Optimizing Muscle Protein Synthesis

Muscle protein synthesis (MPS) is another factor to consider when determining your fasting schedule. MPS is the process by which the body uses amino acids from protein to build muscle. Eating by 10 am can support better MPS, especially for those over 40, who may experience age-related muscle loss. Muscle is a vital metabolic asset, as it stores carbs, and losing muscle as you age can lead to inefficient glucose storage and potentially fat gain.

Balancing Individual Needs

In conclusion, there are several key considerations when it comes to fasting, meal timing, and coffee. The overarching principle is to align your choices with your body's needs, the season of life you're in, and your spiritual connection with the Lord. Avoid eating late, strive to break your fast by 10 am, and eat within an hour of waking to support leptin sensitivity and circadian rhythms. Morning sunlight and food are excellent zeitgebers (timekeepers) that help regulate your hormones.

Coffee can be a double-edged sword, affecting cortisol levels differently for each person. Experiment with your coffee intake, and remember that your choices should align with your body's needs. Finally, consider your unique circumstances, especially if you're going through a season of stress or trauma. Extra stressors like fasting and intense exercise may not be suitable during these times.

Ultimately, your choices should be guided by discernment at all levels—body, mind, and spirit. My goal in sharing this information is to empower you to make informed decisions about your health. Remember, it's a journey, and what works for you may change with time. Trust in the Lord's guidance and create order in your body to maintain good health and handle life

Resources and Programs

Thanks for listening! Have a healthy and blessed week!

XOXO,

Chelsea