Shift in Health: Five tips for effective intermittent fasting, time-restricted eating

By Dr. Wendy Henrichs

Board Certified Chiropractic Pediatrician, Nutrition Counselor

Intermittent fasting (IF) and time-restricted eating (TRE) have become popular and are often used interchangeably but are different.


Intermittent fasting is fasting for 24 hours or more, whereas time-restricted eating includes a longer fast between supper and breakfast, but you eat daily during a set number of hours. For example, if your evening meal is at 6 p.m., you would not break your fast or eat breakfast until at least 8 a.m. (14-hour fast) or later.

If you are looking for effective ways to manage your weight, decrease inflammation and pain, lower your blood pressure, lower your total cholesterol, decrease your risk for heart disease and diabetes, along with having more energy and longevity, then IF and TRE could be for you.

Here are tips to consider about time-restricted eating, but please consult your health care provider before practicing intermittent fasting or time restricted eating.

  • Break your fast with fat: Eating fat first for breakfast signals your brain and body to look for fat for fuel. This will ignite your metabolism and your brain. Breakfast should include protein, healthy fats, vegetables or fruit.
  • Eat dinner before 6 p.m. (if possible): Eating later at night leads to increases in fat deposition, blood pressure, cholesterol and increased risk of diabetes and heart disease. Brushing your teeth after supper will help prevent the evening snacking. Your dinner should include two to four ounces of lean protein, such as organic chicken, grass-fed beef, wild game, wild-caught fish, or legumes, paired with one to three cups of steamed vegetables and/or leafy greens. If you must have starch, eat only one-half cup.
  • Fast for 14 to 20 hours between supper and breakfast: This improves your ability to burn stored fat, which amps up your metabolism. It also allows your body more time to clean your cells so they work more efficiently and will subsequently increase your metabolism (you burn more calories at rest). Research has shown that women respond best to a 14- to 16-hour fast. The length of your fast does not need to be the exact same amount from day-to-day. Your body responds best to changes, so do not get caught up in fasting for the same amount every day. Remember to consult with your doctor prior to fasting.
  • Eat mostly plants, like fresh or frozen vegetables and fruit. Include lean protein sources, such as eggs, organic chicken, grass-fed beef, wild game, wild caught fish, legumes, seeds and nuts. Choose organic foods as much as possible. Include good fats from grass fed butter, olive oil, coconut oil and grapeseed oil. Avoid fast foods and processed foods to decrease your exposure to unhealthy fats and chemicals, which impair the efficiency of your cells and decrease your metabolism and overall level of health.
  • Drink half of your body weight or more in ounces of water daily: Drink eight ounces of water upon rising then eight ounces per hour or more throughout your waking hours. Water is essential to everything that happens in your cells, and it aids in detoxification of your cells, tissues and organs.

If you want to manage your weight, have more energy, decrease your risk for chronic disease and live longer while feeling your best, then intermittent fasting (IF) and time-restricted eating (TRE) are worth considering.

Remember, it is never too late to make a Shift in Health.

Dr. Wendy Henrichs provides comprehensive chiropractic care among other services, including pregnancy, newborn and pediatric care, post-concussion and sports performance, FX 635 Laser, Zerona fat loss laser, nutrition counseling and wellness services at Timberland Chiropractic. Visit, Instagram, Facebook, LinkedIn or call 715-362-4852.

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