Live Well, Be Well: The Fast & The Curious

Skip breakfast? Eat only during certain hours? Could watching *when* you eat be just as important as watching *what* you eat? Intermittent fasting has become a popular topic in health and wellness, with people turning to this eating approach for weight management, potential health benefits, and a more structured eating schedule. But does it actually work? And more importantly, is it right for everyone? In this episode of *Live Well. Be Well.*, host Kacie Schumann welcomes Mikaylah Grundtner, the City of Ames' new Health Promotion Intern and podcast co-host! Mikaylah is a kinesiology student at Iowa State University with an interest in physical therapy. After getting to know Mikaylah, the two explore the science behind intermittent fasting, different fasting methods, potential benefits, and important considerations before giving it a try. They also dig into research comparing intermittent fasting with traditional calorie restriction and discuss why sustainable habits may be more effective than extreme dieting. Episode Highlights Meet Our New Co-Host Get to know Mikaylah Grundtner! Mikaylah shares her journey to Iowa State University, her interest in physical therapy, and what wellness means to her. What Is Intermittent Fasting? Intermittent fasting focuses on when you eat rather than simply what you eat. Kacie and Mikaylah explain how fasting works and introduce common approaches, including the 12/12 and 16/8 methods. What Happens to Your Body When You Fast? From changes in insulin levels to the body's use of stored energy, discover some of the biological processes associated with fasting, including cellular repair and metabolism. Potential Health Benefits Could intermittent fasting support weight management, improve blood sugar regulation, or benefit heart health? Kacie and Mikaylah explore potential benefits and what research suggests about their effectiveness. Is Intermittent Fasting Safe for Everyone? Fasting isn't a good fit for everyone. Learn about possible side effects, including headaches, fatigue, irritability, and overeating, as well as groups of people who should avoid intermittent fasting or seek medical guidance. What Can You Have While Fasting? Does your morning coffee break your fast? What about vitamins or supplements? Kacie and Mikaylah discuss beverages, supplements, and other considerations during fasting periods. Can You Exercise While Fasting? Whether you enjoy running, lifting weights, or high-intensity workouts, learn how exercising while fasting may affect your energy and performance. What Does the Research Say? Kacie and Mikaylah independently selected the same research review, but found different takeaways! They discuss findings suggesting intermittent fasting can produce weight-loss results comparable to traditional calorie restriction, and why individual results may vary. Finding What Works for You Healthy habits don't have to involve extreme changes. Kacie and Mikaylah discuss the importance of sustainable approaches to nutrition and wellness and why consulting a healthcare professional before starting a fasting routine is important. Resources Johns Hopkins Medicine: Intermittent Fasting An overview of intermittent fasting, how it works, different eating schedules, and potential health benefits. Learn about intermittent fasting Healthline: Intermittent Fasting for Beginners An introduction to common fasting methods, potential benefits, and safety considerations. Read the beginner's guide Healthline: What Breaks a Fast? Information about foods, beverages, and supplements that may affect fasting. Learn what breaks a fast University of Michigan: A Beginner's Guide to Intermittent Fasting Information about the basics of intermittent fasting and considerations for choosing an eating schedule. Read the University of Michigan guide Harvard Health: 4 Intermittent Fasting Side Effects to Watch Out For A look at potential side effects and considerations before beginning intermittent fasting. Read about potential side effects Prospect Medical: Working Out While Intermittent Fasting Information about exercise, energy levels, and physical performance while following an intermittent fasting schedule. Learn about exercising while fasting National Library of Medicine: Beneficial Effects of Intermittent Fasting: A Narrative Review A review of research examining intermittent fasting, weight management, metabolic health, and potential health benefits. This is the research review Kacie and Mikaylah discuss during the episode. Read the research review Have a Question or Topic Idea? Have a question, topic idea, or someone you would like to hear on the podcast? Send suggestions to [Kacie.Schumann@CityofAmes.org](mailto:Kacie.Schumann@CityofAmes.org).