Intermittent Fasting (IF)

• An eating pattern that cycles between periods of fasting and eating. These are the most popular styles of IF:
  • 16:8: 16 hours window of fasting. 8 hours where you eat
  • 5:2: The 5:2 diet involves eating what you typically eat 5 days of the week and restricting your calorie intake to 500–600 for 2 days of the week.
  • 24h: Involves a 24-hour fast once or twice per week.
• There is no perfect style, everyone will have a preferred style. If you try any method, be sure to make it in a safe way.
• There is a long list of benefits associated with IF
• Water is your friend during fasting periods, especially freshwater.

Supplements

Vitamin D

• Vitamin D is a fat-soluble nutrient.
• The sun is the major natural source of the nutrient, but vitamin D is also found naturally in fish and eggs.
• Vitamin D should be taken daily, with meals or a source of fat, like fish oil.

Fish Oil

• Fish oil is a common term used to refer to two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
• The fatty acids EPA and DHA are involved in regulating various biological processes such as the inflammatory response, various metabolic signaling pathways, and brain function.
• Fish oil can be taken throughout the day. To minimize the "fish burp" taste, take fish oil with meals and a lot of water.