Intermittent Fasting: Guide for First Responders

Intermittent Fasting: Guide for First Responders

By Chloe Schweinshaut RD, LDN

In the demanding and high-stress world of first responders, maintaining good

health and energy levels are essential. One dietary approach that has gained

popularity in recent years, and is especially beneficial for those in high-stress

professions, is intermittent fasting (IF). IF involves alternating periods of eating

with periods of fasting, and it has the potential to offer numerous health benefits,

including improved energy, mental clarity, and weight management.

Understanding Intermittent Fasting:

Intermittent fasting is not about controlling calories; it’s about controlling when

you eat. There are several popular IF methods, including the 16/8 method (fast for

16 hours, eat during an 8-hour window), the 5:2 method (eat normally for 5 days,

restrict calories on 2 non-consecutive days), and the alternate-day fasting method

(alternate between fasting and eating days). The choice of method depends on

personal preferences and lifestyle.

Benefits of Intermittent Fasting: 

Improved Mental Clarity: First responders need to stay alert and make quick

decisions in high-pressure situations. IF has been shown to enhance cognitive

function, including increased focus, mental clarity, and memory, which can be

invaluable in critical moments.

 Energy Levels: First responders work long hours and irregular shifts. IF may help

stabilize energy levels by optimizing insulin sensitivity and promoting the use of

stored energy (fat) during fasting periods, providing a consistent source of energy

throughout the day.

 Weight Management: Maintaining a healthy weight is crucial for overall well-

being and physical performance. IF can aid in weight management by regulating

appetite, increasing fat burning, and preserving lean muscle mass.

 Enhanced Physical Performance: IF supports endurance and stamina, making it

easier to complete workouts and take on the high physical demands of the job.

Meal Regularity: Consuming calories in the middle of the night disrupts the body’s

natural biochemical rhythms. Some of the processes affected are insulin

production, liver function, and circadian rhythm.

– Insulin Sensitivity: The body’s ability to regulate blood sugar levels becomes

less efficient during the nighttime, which impacts insulin sensitivity.

– Circadian Rhythm: The body operates on a 24hr clock that is regulated by the

sunrise-sunset cycle. Late-night eating can disrupt these circadian rhythms,

leading to imbalances in hormone production.

– Liver Function: The liver is responsible for many crucial bodily processes

including detoxification of unwanted substances from the body. For first

responders this can be the toxins from the smoke that is inhaled on the job.

Late-night snacking disrupts the liver’s rest time, impairing its full potential to

release other toxins from the body.

Who Should NOT Participate in Intermittent Fasting?

Pregnant and Breastfeeding Women: Women who are in a lactation state or

pregnant should not participate in intermittent fasting. Fasting during these times

may deprive both the mother and the developing fetus or breastfeeding infant of

essential nutrients and can leave both with other complications.

 Children and Teens: IF within this population can interfere with proper growth

and development and lead to other nutrition deficiencies such as: D3, calcium,

iron, and zinc. These micronutrient deficiencies can lead to improper bone

development, cognitive development, and immune function. 

Athletes and High-Intensity Training: Athletes require a higher caloric intake

than the average individual. If there is a caloric deficit within athletes’ serious

injuries and most often debilitating stress fractures can occur.

Tips for First Responders:

Start Slowly: If you’re new to IF, ease into it by gradually extending your fasting

window. Begin with a 12-hour fast and progressively increase it as your body

adjusts.

 Stay Hydrated: During fasting periods, drink plenty of water to stay hydrated.

Dehydration can impair cognitive and physical performance. Dehydration can also

be mistaken for hunger cues.

Choose Nutrient-Dense Foods: When you do eat, prioritize whole, nutrient-

dense foods like lean proteins, vegetables, fruits, and whole grains.

Meal Prep: Plan your eating window to align with your work schedule, that does

not include consuming meals late at night. Consider meal prepping at the

beginning of the week so you are less likely to indulge in fast food late at night.

Other resources:

There are plenty of resources available to learn more about intermittent fasting. IF

can be a helpful tool to help your body’s biological process get back on track and

ultimately regulate immune function, circadian rhythm, hormone production,

weight management, energy levels, and digestive processes. Below are some

research studies to investigate and some books that discuss the benefits of

intermittent fasting:

The 16/8 Method for Weight Loss

– Key Findings: Time-restricted feeding can be effective for weight management

and improving body composition

Intermittent Fasting and Cognitive Function:

– Key Findings: Intermittent fasting may have potential benefits for cognitive

health and

Circadian Code by Dr. Satchin Panda (book):

– Key Findings: Circadian rhythms affect every aspect of health. The book deep

dives into many of the topics discussed in this article such as, meal timing, health

risks, recommendations, shift work, and circadian rhythm.

Intermittent fasting is a valuable tool for first responders seeking to optimize their

health and performance on and off the clock. However, it’s essential to approach

IF with caution and adapt it to your specific needs and preferences. When

implemented thoughtfully, intermittent fasting can become a practical part of a

first responder’s lifestyle, contributing to regulating their overall biological bodily

processes.