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Welcome to The Rebound Roadmap, brought to you by Rebound Athletic - an online fitness provider dedicated to helping people rebuild and regain their athletic identity.
Thank you for being here.
Did you know 43% of the UK population experience some form of digestive discomfort, which accounts for more than 10% of a GP’s work?
Intermittent Fasting is an eating pattern that cycles between periods of fasting and eating within a timeframe.
It is most commonly associated with weight loss, but in this edition of the Rebound Roadmap, we will explore the lesser-known, science-backed gut benefits.
Before we get into it. I have an exciting announcement. This coming Monday 18th marks the start of my first ever 14 Day Rebound Accelerator Challenge.
Resuming a consistent exercise habit is difficult after a lengthy hiatus. Often there are emotional and situational roadblocks in the way. The aim of this challenge is to prepare participants physically and mentally for their athletic comeback.
It’s not too late to sign up. If you would like to take part, or know anyone that needs this here's the link.
Disclaimer: I am not a medical professional. The purpose of this newsletter is to provide an evidence based snapshot of a health topic, that you may choose to explore further.
If you think you would like to try IF, I recommend speaking to your doctor first, especially if you have a pre-existing medical condition.
Right now I have covered my ass again.. let’s get into it.
The Rebound Roadmap Framework Get to know the scoring system.
Impact (7/10)
Your body is an adaptive machine and there are a number of proven changes that happen to your body when you fast, here’s what science is saying about the gut.
Fasting may improve gut microbiome diversity: Research on the gut microbiome and fasting appears to be a new area, but results of one study really brought home to me the positive correlation. This study observed that Ramadan-associated intermittent fasting increased microbiome diversity, then diversity returned to how it was before in participants when Ramadam ended.
Why does this matter? A by-product of more beneficial gut bacteria is better metabolic health and metabolic health is how your body is able to respond to food in a beneficial way, in turn reducing chances of obesity, type 2 diabetes, heart disease, and stroke.
A strengthed gut wall: IF may improve the gut barrier function, reducing permeability, also known as "leaky gut." In turn this prevents the passing of harmful substances into the bloodstream, reducing inflammation and potential health issues.
Reduced gut inflammation: Allowing the gut to rest during fasting periods, enables the immune system to better regulate inflammation in the digestive tract.
Enhanced gut motility: IF may improve gut motility, the movement of food through the digestive system. This can help regulate bowel movements and promote a healthier digestive process.
Confidence (6/10)
Researchers are increasingly finding connections between the timing of meals and its impact on health. The growing field that explores the relationship between food, meal timing, and the body's internal clock (circadian rhythm) is known as chrononutrition.
Awareness around gut health is increasing thanks to reputable organisations such as the ZOE Project, (who incidentally conducted the world's largest human study on IF), and medical influencers like The Gut Health Doctor using their platforms to spread useful information.
Sometimes in the Rebound Roadmap, I offer my subjective experience. So here's my cohort of one research.
COVID was kind enough to give me some gut issues, including Small Intestine Bacterial Overgrowth (too much bad bacteria). My SIBO was initially treated with antibiotics and a Low FODMAP diet (which I wouldn’t wish on anyone except Trump, Boris and Putin).
I have been fasting ever since (my wife will concur) my gut feels healthier and far more resilient than before COVID. Mentally I feel sharper too, whilst my energy is better regulated throughout the day.
Ease (3/10)
IF is not certainly not the easiest habit at first to implement. Some people may experience fatigue and mood changes, though research suggests this improves over time.
Fasting can also be a migraine trigger. Interestingly, one study involving almost 300 people with migraine found that after consistent fasts, such as during the month of Ramadan, these headaches may actually subside over time.
There are several types of IF including 5:2 and alternate day fasting, but time restricted eating is the most popular.
Here's how it works:
If you fast during a 14-hour window and eat during the remaining 10 hours, you’re following a 14/10 time-restricted eating pattern.
There are also 16/8 and 20/4 versions of time-restricted eating.
My advice if you choose to start fasting is to build up slowly. Don’t go straight for 16-8. I started with 12 hours and gradually increased by an hour every week. You could even increase more gradually by 30 minutes.
Final Thought
The relationship we have with food can be complex. IF could promote a negative relationship with food for those with a history of disordered eating. And there are some people that shouldn’t restrict their eating window such as pregnant women. Best to chat to your GP if it’s something you want to explore but your situation is not straightforward.
However, evidence suggests that intermittent fasting offers a range of benefits beyond weight loss, not least improved gut health, which serves as catalyst for overall improved health.
Given the wide ranging benefits I doubt this will be the last time IF appears in The Rebound Roadmap.
When you are ready. Here are two more ways I can help you:
FREE 14 Day Rebound Accelerator Challenge. Live habit, mindset and movement coaching, to prepare you for your athletic comeback. Sign up for free.
Rebound Method Group Coaching. A unique 12 week reconditioning program for the detrained body. Build back stronger foundations, recover your exercise habit and prevent injury. Take a closer look.