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Episode 96: The Intermittent Fasting Revolution with Andres Ayesta











Brief summary of show:


In this episode, Andres Ayesta joins me to talk about the intermittent fasting revolution.


Together, we uncover the science and strategies behind using intermittent fasting for weight loss and overall health and wellness.

Andres Ayesta is a Registered Dietitian, Weight Loss Expert for women & founder of Planos Nutrition. Andres helps driven women entrepreneurs & executives with personalized, evidence-based nutrition blueprint to become the most confident version of themselves physically & mentally while creating a healthy & happy relationship with food & themselves.


To this date, Andres has helped over 650 clients to transform their bodies & minds while reaching sustainable results & healing their relationships with food.





Listen in as we talk about:

  • [2:00] What intermittent fasting is and isn't

  • [4:20] Types of intermittent fasting

  • [5:55] Why people do intermittent fasting

  • [10:15] Why this lifestyle has become so popular

  • [16:10] Why we tend to 'feel better' when we do intermittent fasting

  • [19:20] How to get started with intermittent fasting

  • [25:40] Tips for better hydration

  • [27:10] Does the quality of the water we drink matter?


Notes from Natalie:


Connect with Andres Ayesta


Connect with Me




View Transcript for this Episode

[00:00:00] Natalie: The intermittent fasting revolution, understanding the science and techniques of scheduling meals for weight loss and.

[00:00:09] Natalie: Hi everyone, it's Natalie. Does it seem like everyone is talking about intermittent fasting? Today we're gonna talk about what intermittent fasting is, how it works, and how it can help you achieve your health and weight loss goals.

[00:00:23] My guest today is Andres Aesa. He has spent the last 10 years studying and learning about nutrition and the art of connecting education. With application. Andres has a bachelor's degree in nutrition and dietetics, a master's degree in exercise science and sports nutrition, and also he's a certified strength and conditioning coach and a registered dietician.

[00:00:42] Yep. He knows it all. Today we are gonna talk about, again, what it is, what is intermittent fasting. Also what it's not and how to start if you're looking to try this as a way to get healthy. Most importantly, you're gonna walk away today with actionable tips to [00:01:00] improve your health and your overall wellbeing.

[00:01:02] I'm so glad you're here today. Grab a notebook or head out on that walk while you listen and let's get started.

[00:01:09] Andres, thank you for being with me today. This is a topic a lot of my listeners want more information on, and I think it's important we dive deep and explain, but also just talk about the benefits of intermittent fasting.

[00:01:23] Andres: Absolutely will. Natalie, thank you so much for having me. Definitely a topic near and dear to my heart.

[00:01:28] I did my thesis on this, so I love talking about it.

[00:01:31] So let's talk first about what is and what it isn't and I think that would be a really good place to, to start. Cuz I like to create definitions first for things, specifically nutrition. So intermitent fasting is not a diet. Let's start with what it's not.

[00:01:44] And I think many people right now feel it is a dietary or like a. Program that they had to join in. And in reality, intermittent fasting is just a, I call it a meal schedule. It's essentially adjusting timeframes in which you're consuming food and [00:02:00] fasting from, you know, the word for, you know, you may have heard about fasting whenever you have to go get some blood work, right?

[00:02:05] Because they ask you to fast. And fasting is nothing more but abstaining from consuming food. And actually the scientific term is like for at least six. So we all fast, we all intermittent fast every single day, right? I think the term came about or started to become popular when now we were extending that window of time where the most typical approach now with intermittent fast fasting is, is people fast between nine o'clock and they skip breakfast and they go back to eat around one o'clock.

[00:02:37] So in a minute, fasting, again, it's not a diet, it's more of a meal schedule. , and that's essentially the way I like to define it so people really understand the differences between it. Why do I not really call it a diet? , you can follow a vegan lifestyle and you can still practice inter fasting. Hmm. You can follow a balanced approach to nutrition and you can practice inter [00:03:00] fasting.

[00:03:00] You see what I'm saying? Yeah. It's essentially not a a dietary like st type of method. It's just essentially a schedule where you can plug a lot of different things in there, regardless of really what you're trying to do. Yeah.

[00:03:11] Natalie: So less of what you consume and more about when you consume

[00:03:15] Andres: it. Correct.

[00:03:16] Right. And, and manifesting has many different methodologies or different types of ways to do it. And I think this is obviously where now many people like typically update and there's like books like written into that and like, okay, there's different kinds of methods you can do this or that. I'm gonna basically talk about the most common ones that it's what most people typically would find on the internet when they type in Google intermittent fasting.

[00:03:40] If or imminent fasting. It's something, it's, it's a very common topic. It's actually, when you look into Google's rankings of diets and different things like that, that people search, intermittent fasting is way up there.

[00:03:51] So there's a couple different approaches that many people really focus on, which is one is the 16 aid.

[00:03:58] Approach, which is essentially 16 [00:04:00] hours of fast and eight hours of what we call a fitting, a feeding window, which is a time when you actually consume foods. This is the one I mentioned earlier where you typically stop eating around nine o'clock or, and then you really start eating around one o'clock in the afternoon, so you skip your breakfast, and there's no really rules around what times or what timeframes are important.

[00:04:22] It's just essentially like you create a 16 hour. You can totally do it. What does that look like

[00:04:27] Natalie: for you? Or most people? You stop eating after dinner.

[00:04:31] Andres: Yeah. And then that would be correct. So for example, you would stop eating around, they say your dinner, it's like eight o'clock. So what time do you typically finish the with dinner or the last meal you would normally have?

[00:04:41] I'd say

[00:04:41] Natalie: depending on kids' schedules, that's the hard part, you know? Yeah. Basketball one night and not another night. So I would say on average, 6 37 at night would be the completion

[00:04:52] Andres: of. Correct. So let's say for example for you that would be that, so your actual next meal following this [00:05:00] methodology or following this type of system would be probably around 1130 or 12 o'clock.

[00:05:06] So maybe around lunchtime. And you're creating a window of time in which there's no really food that is consumed. And. Kind of that's like the, that typical type of approach. Maybe people eat a little bit later or different things like that. Now, one of the things that a lot of times happen in fasting is many people get confused.

[00:05:24] And,

[00:05:25] and I guess maybe what I love to kind of explain to people is the reasoning why people do fasting before we, we get into explaining different types and different things. Yeah, please. Because I think we need to address like what most people typically do, which, what would take, what would be your guess what most people actually would follow?

[00:05:39] Intermittent fasting. There's two reason. Why, what do you think