Intermittent fasting-a healthy and powerful eating strategy
4.8 (32 ratings)
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Intermittent fasting-a healthy and powerful eating strategy

Intermittent fasting has been practised by humans for millennia - scientist now understand the true health benefits.
4.8 (32 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
2,070 students enrolled
Created by Colin Holding
Last updated 5/2017
English
Current price: $10 Original price: $45 Discount: 78% off
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Includes:
  • 1.5 hours on-demand video
  • 1 Article
  • 1 Supplemental Resource
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Understand the mechanisms of how intermittent fasting works and why it has such enormous health benefits
  • Know how to effectively implement IF - to understand the different strategies and frequencies
View Curriculum
Requirements
  • A basic interest in food and nutrition
  • A basic knowledge about human physiology - basic is fine.
  • There are some in depth sections on the science and physiological adaptations to Intermittent Fasting. Student should be comfortable with some of the technical aspects
Description

In this course we will take a close look at fasting and the evolutionary adaptations, humans and many other species have made to counter the effects of reduced calorie intake. 
We will also look at the history of fasting and some of the greatest minds who used fasting for health, energy and mental clarity. 

Our eating habits are exactly that - habits. 
What and how we eat is a behaviour - the same as many of the other behaviours we have that make us - US.

Many of our habits we are totally ok with - they don't invoke any feelings of guilt or anxiety. Some of our habits are truly beneficial and we should feel proud we have made them a habit...

One of the trickiest habits or behaviours we own, relates to food. That's because our eating behaviour is shaped by so many emotions,desires and feelings... both good and bad.
It is interesting that humans are pretty much the only animal on the planet that don't really know what we are meant to be eating. What is human food. A panda bear has no question that it's primary preferred food source is bamboo shoots. A lion or leopard knows that a zebra, gazelle or wildebeest are perfect food - we are not entirely sure if they actually have a preference. White sharks definitely fancy the taste of seals.
So why are humans so confused.
Well there are a couple of reasons. Firstly we are the great colonisers - there's hardly a space on the planet we haven't managed to colonise and survive - we had to adapt to whatever foods were available.

There are very few of us in the western world who have experienced what it is like to be truly hungry. And quite right - it is sad that any human beings in this day and age should have to experience hunger.

Having said that, we have, as a species over the course of evolution, experienced hunger, sometimes for extended periods.

What is amazing is that our bodies and minds have become stronger, more resilient, and even shown signs of increased cognitive brain function, boosted immune function and general overall health as a result of forced or voluntary calorie restriction for periods of time.

This course covers intermittent fasting - the history, the great minds who have fasted but mainly the amazing and scientifically proven benefits to our health and well being - from living longer, brain health, immune system health, inflammation, weight loss and or control - the list goes on.

The course will also go into how to do fasting - the best protocols and frequency.

You will be astounded by just how amazing you feel once you start.

Enjoy...


Who is the target audience?
  • This course is for anyone interested in health and wellbeing
  • This course will help anyone who has tried and failed with dieting
  • This course will help anyone who is interested in living a long and healthy life
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Curriculum For This Course
25 Lectures
01:32:13
+
Welcome
3 Lectures 07:57

Welcome to the course .. a short intro

Preview 02:35

This lecture goes through the structure of the course and what students can expect to have learned by te end of the course

Preview 03:47

This lecture briefly describes what fasting is ... and what it is not.

A definition of Intermittent fasting
01:35
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The origins of fasting
2 Lectures 06:36

This lecture outlines the benefits of fasting in an evolutionary context. How going without food for short periods actually made us stronger. 

the evolutionary significance of fasting
02:56

There are many great minds in history of our species, who have been active proponents of fasting, They have used it for cleansing, healing and mental clarity. They may not have known the science behind why it actually works but intuitively they felt the benefits. I will go through a few of them in this lecture.

Preview 03:40
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Some useful basic physiological principles explained
4 Lectures 14:43

In this lecture I will explore the concept of homoeostasis - this is natures way of keeping things in balance and can occur at many different levels, macro & micro. A natural variable like body temperature will fluctuate but kept in balance by a homeostat (like a thermostat) by sweating or shivering... an acceptable range of body temperature is maintained.

Homeostasis
02:54

This lecture explores our energy systems - it is useful to understand because when we deny our bodies food, it has to adapt and make alternative plans to survive.

Our energy systems
07:10

What doesn't kill us makes us stronger. This is an important adaptive concept when it comes to intermittent fasting

Hormesis
02:16

In 2016 Yoshinori Ohsumi won the Nobel prize for Physiology and Medecine for his discovery of the mechanisms of autophagy. Autophagy and apoptosis are key mechanisms for cleaning out old and dysfunctional cells and is kicked i when intermittent fasting.

Autophagy
02:23
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So WHY intermittent fast
11 Lectures 48:01

This video is an introduction and outline to this section. The benefits of intermittent fasting are enormous and the consensus in the science is also very encouraging... enjoy

Preview 03:06

Longevity is living longer. There have been some amazing animal studies on the effects of fasting on longevity. Some animals have shown an increase between 15% and 60% when subjected to fasting regimens.

Whilst we can't always assume that animal studies will directly relate to human experience, so many of the physiological mechanisms are present in a wide range of species including humans.

Longevity or living longer
03:54

This is lecture covers some of the science behind the effects of IF on longevity.This is quite a technical lecture, so if you are less interested in the technical side of the science, feel free to skip through to the next lecture.

Longevity - some of the science behind living longer
06:53

Age related brain diseases are becoming more and more prevalent, partly because we are, as a species living longer. The research on intermittent fasting and brain health is extremely exciting. Brain health has to be a priority if we are going to extend our lifespans.

Brain Health
05:57

Intermittent fasting has also had great success in animal studies. Human studies are more sparse but what has been observed is the success of cancer treatment in conjunction with fasting.

Cancer prevention and treatment
06:33

Many of the studies of IF and cancer treatment have also revealed a surprising increase and improvement of overall immune function.

Your immune system
02:43

Inflammatory diseases are on the rise in modern western society. The normalisation of hormone balance, especially in relation to insulin, results in an overall reduction in inflammation. Studies on people partaking in the Ramadan  fast month showed a significant reduction in inflammatory markers.

Reducing inflammation
03:34

Increases in autophagy, apoptosis and mitochondrial biogenesis all have positive effects on heart health. The change in energy metabolism from glucose to fats also improves the HDL cholesterol profile of fasters.

Heart health
02:31

Going without food for a period of time can be a great way to normalise some of your 'less healthy' eating habits. Fasting makes you extremely perceptive of how your body feels, both in terms of hunger and energy.. You will also find you will have a greater desire for healthy food choices rather than grabbing for fast or comfort food. 

Eating behaviour
04:33

Many people are anxious that they might lose muscle mass as a result of fasting. In fact th exact opposite  is true. Fat weight is lost and lean muscle is maintained or even increased.

Getting fit and strong
02:54

Whilst much research has concentrated on longevity, brain health, heart health and cancer treatment, weight loss or weight stabilisation was observed in most studies. One simple reason is that the IF participants never make up the calorie deficit of a fasting period and so overall calorie is reduced overall.

 

Weight control
05:23
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Practical implementation of intermittent fasting
3 Lectures 12:37

There are many different ways to fast. This lecture outlines some of the most popular. Most methods have benefits; it is important you find one that you are OK with and is sustainable in your lifetyle. 

Methods and Strategies
08:10

Like the methods, frequency of fasting can come in many shapes and sizes. Again, find a frequency you can maintain.

Preview 02:01

Contraindications - who shouldn't do it
02:26
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A wrap up
2 Lectures 02:21

I hope you enjoyed the course. Give fasting a try ... you won't regret it.

Please check out some of my other courses under the SHINE model.

Sustainable

Health

Inspired by

Nature and

Evolution.


And finally...
01:17

Credits
01:04
About the Instructor
Colin Holding
4.8 Average rating
78 Reviews
4,615 Students
5 Courses
Coach specialized in making life easier

Colin is committed to helping people have a more tranquil life - balanced, healthy, efficient and stress free. Whilst a seemingly insurmountable challenge - to try and balance a life in an environment human being were not designed for, there are many tools we can use to take on this challenge.

Colin has many years of experience and understands well, the different challenges posed by the varied work and home environments. Colin has worked in the corporate environment, sales and marketing and IT but also knows the challenges of an entrepreneur and stay at home dad, having run his own businesses in IT, photography and health and fitness. A graduate in Psychology from the University of London, Colin has always had a fascination with the human dilemma, a modern mind in a technological world, transported in a confused and primal body. By trying to understand what both parties need, the challenge of a composed, serene mind in an optimised body might be achieved.