52 Weeks of Healthy Eating: Intermittent Fasting

I missed a post last week and I apologize, I was on adventures.

On Sunday, May 23rd, Phil Mickleson would become the oldest player in history to win the Professional Golf Associations(PGA) tournament at the age of 50. This week I want to look at his diet, which he is crediting to his success.

Mr. Mickleson used a form of intermittent fasting, something that I have been playing around with over the last few years and most recently, spent the last two weeks engaging in what is known as a Circadian Rythm or 13 hour fast, where you eat for 11 hours and fast 13. Mr. Mickleson’s specific fast was a 6 day fast consuming only a coffee elixir and water.

Phil Mickleson’s coffee smoothie:

350-450 grams of coffee (Ethiopian beans)(this is the specific formula given in the article, you can just use 16 oz of any coffee)

Two to three tbsp. MCT or XCT oil

1 scoop flavorless collagen protein powder

Dash of Himalayan pink sea salt

Small glass of almond milk

200 mg L-Theanine

One tbsp. Manuka honey

One tsp. cinnamon

With medium-chain triglycerides (MCT) to help your body achieve ketosis and burn fat for energy, protein powder for muscle recovery, L-Theanine to counter balance the caffeine and “promote an alert state of relaxation”, this ‘smoothie’ isn’t for everyone. (Golf.com).

I think I will try this smoothie and get back to you. I have used Dave Asprey’s Bullet Proof coffee recipe which this seems to be an offshoot of to break my 13 hour fast in the past. I think I will leave out the L-theanine, I can get this from a green tea in the afternoon and Manuka honey is stupid expensive. I would also leave out the almond milk and just go with the Dave Asprey recipe( https://www.bulletproof.com/recipes/bulletproof-diet-recipes/bulletproof-coffee-recipe/). I would blend all of this up in my Ninja bullet blender. Here is a link describing someone doing Mr. Mickleson’s diet: https://golf.com/news/phil-mickelson-coffee-and-water-fast/

Specifically, intermittent fasting (IF) is a pattern of eating that switches between eating and fasting on a regular schedule. As previously mentioned, I use a 13 hour fast but have done a 16:8 schedule as well. IF is purported to be great for weight loss and has been shown to help with preventing or reversing some disease.

This is what IF has been proven to promote:

  • Thinking and memory. Studies discovered that intermittent fasting boosts working memory in animals and verbal memory in adult humans.
  • Heart health. Intermittent fasting improved blood pressure and resting heart rates as well as other heart-related measurements.
  • Physical performance. Young men who fasted for 16 hours showed fat loss while maintaining muscle mass. Mice who were fed on alternate days showed better endurance in running.
  • Diabetes and obesity. In animal studies, intermittent fasting prevented obesity. And in six brief studies, obese adult humans lost weight through intermittent fasting.
  • Tissue health. In animals, intermittent fasting reduced tissue damage in surgery and improved results.
  • Intermittent Fasting: What is it, and how does it work? Johns Hopkins Medicine. (n.d.). https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work.

This is what IF is not:

It is not a diet. It is a pattern of eating that can help with a myriad of health concerns. As a therapist, I sometimes ask my clients to consider IF to re associate their association with food. Becasue I am not a doctor or a nutritionist, I often ask my clients to consider one of these professionals before trying this protocol so that it is done correctly.

Finally, consider this video:

Greg Doucette. (2021, May 22). Keep HUNGER At Bay With Intermittent Fasting || Science Re-explained [Video]. YouTube. https://www.youtube.com/watch?v=7Ojj-4KcqHs

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