Episode 001/01: Intermittent Fasting & Eastern Medicine. A conversation with Diane Bader, a health coach who specializes in intermittent fasting and exercise for weight management. If you’ve been in my office and I rattled through a few tid-bits about the benefits of intermittent fasting and you wanted to learn more, this is the podcast for you!

Summary

Holistic Wellness: Intermittent Fasting, Fitness, and Daoist Medicine

On a recent episode of Yin Yang Yak, Cotter Kelsey and Diane Bader delved into the synergies between ancient wisdom and modern health strategies. Diane, a health coach specializing in intermittent fasting and fitness, shared her journey and how she helps individuals achieve wellness goals. The conversation bridged the practicalities of intermittent fasting, the philosophy of Daoist medicine, and the significance of balance in achieving optimal health.

Diane Bader’s Path to Health Coaching

Diane grew up in a large family where financial necessity drove healthy eating habits. Her mother’s focus on home-cooked, unprocessed meals became the foundation of Diane’s philosophy. While her childhood peers ate white bread and store-bought snacks, Diane’s lunches consisted of whole wheat sandwiches and homemade cookies. Though this felt isolating at the time, she now credits these habits for her robust health and interest in nutrition.

After a career in education, Diane pivoted to health and fitness coaching. Inspired by a colleague’s transformation through intermittent fasting, she began integrating fasting into her own life and practice in 2018. This marked the start of her commitment to helping others embrace sustainable health strategies.

Intermittent Fasting: Science and Benefits

Intermittent fasting (IF) alternates periods of eating with periods of fasting, emphasizing when to eat rather than what to eat. Diane described it as a lifestyle change that promotes:

Cellular Repair: During fasting, autophagy clears damaged cells, reducing inflammation.
Blood Sugar Regulation: Fasting stabilizes blood sugar levels, minimizing insulin spikes.
Energy Boost: Fasting triggers the release of acetylcholine, enhancing focus and calmness.
Natural Detoxification: Digestive rest allows the body to eliminate toxins more effectively.

Diane cautioned against misconceptions, such as treating eating windows as indulgence periods. Instead, she advised breaking fasts with nutrient-dense foods like lean proteins, vegetables, and healthy fats to maintain metabolic balance.

Integrating Fitness with Nutrition

While fasting offers numerous benefits, Diane emphasized the importance of pairing it with fitness for a holistic approach. Exercise enhances muscle strength, metabolism, and overall wellness.

Diane tailors exercise routines to individual needs, starting with accessible activities like walking or bodyweight exercises. She encourages clients to progress to strength training, which helps muscles absorb glucose without relying on insulin. This combination supports weight management and reduces the risk of metabolic disorders.

Acknowledging the intimidation of gym culture, they highlighted at-home options like isometrics, yoga, and progressive calisthenics. These flexible routines empower clients to stay active regardless of location, focusing on enjoyable and sustainable movements.

Daoist Medicine: Balancing Ancient Wisdom and Modern Needs

Cotter contributed his expertise in Daoist medicine and acupuncture, providing a historical and philosophical lens. As the oldest continuously practiced medical system, acupuncture’s origins date back over 2,200 years, with evidence of point therapy predating written records by millennia.

A cornerstone of Daoist medicine is balance, which Cotter likened to maintaining equilibrium on a paddleboard. This dynamic process requires ongoing adjustments to external and internal stimuli. Acupuncture and Qigong support this balance by addressing root causes of imbalances, promoting digestion, reducing stress, and enhancing the parasympathetic nervous system.

Cotter drew parallels between fasting-induced acetylcholine production and the relaxation achieved through abdominal breathing in Qigong. Both practices foster mental clarity, emotional resilience, and a meditative state essential for holistic wellness.

Navigating Cultural and Practical Barriers

The discussion also highlighted regional differences in adopting health practices. While acupuncture and fasting have long been popular on the West Coast, they are relatively new to the Southeast. Cotter attributed this to historical factors, including the absence of Chinatowns and immigrant communities that traditionally practiced Eastern medicine. However, increasing awareness and education are paving the way for broader acceptance.

Both Diane and Cotter emphasized the importance of reframing health practices. Rather than associating diets with deprivation and exercise with punishment, they advocated for viewing these activities as opportunities for nourishment and self-care. This shift in perspective makes wellness practices more accessible and sustainable.

Actionable Wellness Tips

Diane and Cotter offered practical advice for listeners looking to improve their health:

Start Small: Begin with a 12-hour fast after dinner and gradually extend the fasting period as you feel comfortable.
Be Intentional: Break your fast with proteins and healthy fats before introducing carbohydrates to stabilize blood sugar.
Incorporate Movement: Engage in daily activities you enjoy, whether walking, yoga, or weight training.
Plan Ahead: Avoid fast food by packing snacks or utilizing grocery stores for healthier options while traveling.
Embrace Balance: Allow flexibility in your routines, indulging occasionally without guilt.

The Garden of Wellness

Cotter proposed a metaphorical framework for understanding modern health challenges. Humanity’s transition from hunter-gatherer lifestyles to agricultural and industrial societies brought technological advances but also unintended consequences like chronic pain, obesity, and metabolic disorders. By integrating practices like fasting and acupuncture, individuals can emulate the health benefits of a simpler, more active lifestyle within today’s context.

This metaphor reframes modern health challenges as opportunities to reintroduce balance and vitality into daily life. Diane and Cotter highlighted the role of education, community, and patience in achieving long-term wellness.

Empowering Change

As the episode concluded, Diane and Cotter reflected on their shared mission: empowering individuals to take control of their health through knowledge and accessible tools. Diane’s six-week program introduces clients to incremental changes, building sustainable habits. Similarly, Cotter’s acupuncture practice helps patients address immediate concerns while fostering long-term wellness.

Their dialogue underscored the synergy between ancient wisdom and modern science, offering a holistic framework for navigating today’s health challenges. Whether through fasting, fitness, or Daoist medicine, the journey to wellness begins with awareness, intention, and a commitment to growth.