The Fasting Battle: Intermittent vs Prolonged

The holidays may be over, but if your festive indulgences have left you feeling sluggish, you’re not alone.

As many of us reset for the new year, fasting is often at the forefront of health trends.

But with so many options out there, one question stands out:

Which is better-intermittent fasting or prolonged fasting?

In this week’s newsletter, we’re diving into the debate. Whether you’re curious about weight loss, energy, or longevity, we’ll explore the benefits and risks of these two popular methods to help you make an informed choice.

The Basics: What’s the Difference?

First, let’s define the contenders:

• Intermittent Fasting (IF): A short-term fasting cycle that alternates between periods of eating and fasting, like the popular 16:8 method (16 hours of fasting, 8 hours of eating). It’s designed to fit seamlessly into your daily routine.

• Prolonged Fasting (PF): A longer fasting period lasting 24 hours or more, often up to 72 hours. This approach requires careful planning and is usually done less frequently.

Short and Sweet: The Benefits of Intermittent Fasting

1. Simplicity and Sustainability
Intermittent fasting is easy to integrate into your lifestyle. You can enjoy your favourite meals during the eating window without the need for calorie counting or complex rules.

2. Weight Loss and Metabolism Boost
By limiting eating to specific windows, your body has more time to burn fat for energy, helping with weight loss. IF can also improve insulin sensitivity, which is key to managing blood sugar levels.

3. Energy and Focus
Many people report increased mental clarity during fasting periods. This is thanks to ketones—an energy source your body produces when fasting—that fuel your brain.

Long and Strong: The Benefits of Prolonged Fasting

1. Cellular Cleanup (Autophagy)
Prolonged fasting triggers autophagy, your body’s natural process of clearing out damaged cells and replacing them with healthier ones. Think of it as a deep clean for your body.

2. Longevity and Disease Prevention
Research suggests that extended fasting may promote longevity and reduce the risk of chronic diseases like cancer and Alzheimer’s. The prolonged state of fasting forces your body to repair and regenerate at a deeper level.

3. Mental and Emotional Reset
For some, prolonged fasting offers a sense of clarity and calm that extends beyond the physical benefits. It’s often seen as a mental challenge that builds resilience.

The Risks: Is One Safer Than the Other?

While both methods have impressive benefits, neither is without its risks.

• Intermittent Fasting Risks:

  • May lead to overeating during eating windows if not managed properly.

  • Can cause fatigue or irritability, especially for beginners.

  • Might not suit people with certain health conditions like diabetes or those who are pregnant.

• Prolonged Fasting Risks:

  • Requires careful monitoring to avoid dehydration, nutrient deficiencies, or extreme fatigue.

  • Can be dangerous for individuals with underlying health conditions or those who are underweight.

  • Might be too challenging for beginners, both physically and mentally.

Always consult a healthcare professional before starting any fasting regimen, especially if you have pre-existing conditions.

Which Wins for Health?

There’s no one-size-fits-all answer. Here’s how to decide:

Choose Intermittent Fasting if:

• You’re looking for a sustainable, long-term approach to weight management.

• You want to improve energy levels and mental clarity.

• You prefer flexibility in your routine.

Choose Prolonged Fasting if:

• You’re interested in advanced health benefits like autophagy and cellular repair.

• You’re experienced with fasting and ready for a challenge.

• You can dedicate time to plan and safely execute longer fasting periods.

Ultimately, the best fasting method is the one you can stick with and enjoy without compromising your health or lifestyle.

Getting Started: Tips for Both Methods

If you’re new to fasting or considering switching things up, here are some actionable tips:

For Intermittent Fasting:

• Start gradually by increasing fasting windows slowly, such as beginning with 12:12 (12 hours fasting, 12 hours eating).

• Stay hydrated. Drink plenty of water, herbal tea or black coffee during fasting periods.

• Keep your eating windows balanced with whole foods, lean proteins, healthy fats, and plenty of vegetables.

For Prolonged Fasting:

• Plan ahead by choosing a time when you can rest and focus on hydration.

• Listen to your body and break the fast if you feel unwell.

• Ease out of the fast with light, nutrient-dense foods like broths or soups instead of jumping into a heavy meal.

Both intermittent and prolonged fasting offer unique benefits, but the key is finding what aligns with your health goals, lifestyle, and comfort level. You don’t have to pick sides. You can even mix and match. For instance, you might adopt intermittent fasting as your daily habit and try a prolonged fast a few times a year for a deeper reset.

As always, listen to your body. Fasting should empower you, not stress or deplete you. The journey to health is about making mindful, sustainable choices and that’s a win no matter which path you choose.

Here’s to a balanced, vibrant, and energised new year!

The information provided in this newsletter is for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making significant changes to your health and wellness routine.

Wishing you good health,

The Wellness Valet Team

Recipe of the Week: Honey Mustard Chicken with Roasted Vegetables

Ingredients:

• For the chicken and glaze:

  • 4 bone-in, skin-on chicken thighs

  • 2 tablespoons Dijon mustard

  • 2 tablespoons whole-grain mustard

  • 2 tablespoons honey

  • 1 tablespoon olive oil

  • 2 cloves garlic, minced

  • 1 teaspoon smoked paprika

  • Salt and pepper to taste

  For the vegetables:

  • 3 medium carrots, peeled and cut into sticks

  • 2 medium parsnips, peeled and cut into sticks

  • 1 red onion, cut into wedges

  • 1 handful Brussels sprouts, halved

  • 1 tablespoon olive oil

  • 1 teaspoon dried thyme

  • Salt and pepper to taste

Method

• Preheat the oven:

  • Set your oven to 200°C (400°F).

• Prepare the honey mustard glaze:

  • In a small bowl, whisk together the Dijon mustard, whole-grain mustard, honey, olive oil, garlic, smoked paprika, salt, and pepper.

• Season the chicken:

  • Pat the chicken thighs dry with a paper towel and season with salt and pepper on both sides. Brush a generous layer of the honey mustard glaze over each thigh. Reserve a little glaze for finishing.

• Prepare the vegetables:

  • In a large mixing bowl, toss the carrots, parsnips, red onion, and Brussels sprouts with olive oil, thyme, salt, and pepper. Spread them in an even layer on a large baking tray.

• Assemble the dish:

  • Place the glazed chicken thighs on top of the vegetables.

• Roast to perfection:

  • Bake for 35–40 minutes, or until the chicken is golden and cooked through (internal temperature should reach 75°C/165°F). Stir the vegetables halfway through cooking to ensure even roasting.

• Finish and serve:

  • Brush the chicken with the reserved glaze for a glossy finish. Transfer the chicken and vegetables to plates or a serving platter.

This recipe is a perfect blend of savoury and sweet, with the honey mustard glaze adding a bold, tangy flavour to the juicy chicken. The roasted vegetables are caramelised and tender, providing a hearty base for the dish. Minimal cleanup makes this meal even more appealing, so you can focus on savouring every bite!